One-Arm Dumbbell Row
Dumbbell · Same lats, upper back
One knee and hand on a bench, other foot on the floor.
Cue: Pull elbow to hip, pause, no torso twist.
How to do it →Seated Cable Row alternatives
The Seated Cable Row mainly trains your lats and upper back. These swaps hit the same muscles, so you don't lose the session.
Bent-Over Dumbbell Row
Dumbbell · Same upper back, lats
Dumbbell in each hand, soft knees.
Cue: Hinge forward, flat back, pull both dumbbells to your hips.
How to do it →Doorway Row
Bodyweight · Same upper back, lats
Stand in a sturdy door frame, grab both sides at chest height.
Cue: Hold a sturdy door frame, lean back, pull your chest to your hands.
How to do it →Chest-Supported Row
Machine · Same upper back
Chest against the pad, feet planted.
Cue: Chest stays on pad, squeeze shoulder blades.
How to do it →Tap 'Equipment busy?' mid-workout and your Gyde picks the swap and works out the starting weight for you.
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