Doorway Row
Hold a sturdy door frame, lean back, pull your chest to your hands.
How to do it →Doorway Row vs Seated Cable Row
Both train your upper back and lats. Here's how they differ, and when to pick each one.
Seated Cable Row
Tall chest, pull to lower ribs, slow return.
How to do it →Side by side
| Doorway Row | Seated Cable Row | |
|---|---|---|
| Kit | Bodyweight | Cable |
| Main muscles | Upper Back, Lats | Lats, Upper Back |
| Also works | Biceps, Rear Delts, Rhomboids | Rhomboids, Biceps, Rear Delts |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 30 kg |
How each one feels
Doorway Row
- Pull your chest towards your hands.
- Squeeze your shoulder blades.
- Lower back slowly. Feet further in makes it harder.
Watch out for: Using a door that can swing.
Seated Cable Row
- Pull the handle to your lower ribs, chest up.
- Squeeze, then return slowly until your arms are straight.
Watch out for: Rocking back and forth.
Doorway Row: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your biceps and rear delts.
- − Harder to add weight in small steps as you get stronger.
Seated Cable Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Also works your rhomboids and biceps.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick Doorway Row if you train at home, travel a lot, or want something you can do anywhere.
- Pick Seated Cable Row if you want smooth, steady tension and easy weight changes.
- Doorway Row needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
Try 7 days free