Rowing machine alternative — I needed one, badly. I didn’t have a rower, and I thought that meant no real back workout. Or no cardio. Or both.
But turns out, you don’t need fancy machines to get the job done. I tried some simple stuff — dumbbells, cables — and they worked way better than I expected.
Here’s what I found. If you don’t have a rowing machine, these are your best options.
Finding a good rowing machine alternative using free weights took some trial and error. Some moves felt close, others didn’t hit at all. But these four? They worked.
They hit the same key areas — back, core, and legs — and gave me that full-body “pull and breathe” feeling I missed without a rower.
🔸 Bent-over dumbbell rows
Closest match to rowing. Feels strong and controlled.
It gave me that same “pull and squeeze” feeling I got on the rower.
• Hinge from the hips, not the waist
• Keep your back flat
• Pull elbows close to your body
• Lower slow — don’t drop the weight
🔸 Renegade rows
Looks simple. Feels tough.
My core worked harder than I expected.
• Plank with hands on dumbbells
• Row one arm at a time
• Don’t twist your hips
• Control every rep
🔸 Kettlebell swings
Not a row, but close in rhythm.
Great when I want power and cardio in one move.
• Hinge and drive with your hips
• Let the bell swing — don’t muscle it
• Keep it below shoulder height
• Breathe with each rep
🔸 Single-arm dumbbell rows
Simple setup. Big impact.
I use it when I want clean, focused reps.
• One knee and hand on a bench
• Pull straight back
• Squeeze at the top
• Switch sides evenly
No rower? No problem. These got me sweating and pulling just like I was back on the machine.
The best machine rows alternative I found? Cables.
Here are the ones that worked best for me:
🔸 Cable seated rows
Closest in feel to a rowing machine. Smooth pull, good control.
I use it when I want to lock in and just focus on the squeeze.
• Sit tall, feet flat, back straight
• Pull with elbows, not wrists
• Squeeze shoulder blades together at the end
• Don’t rock your body — keep it tight
🔸 Standing cable rows
Same muscles, different position.
Great for when the seated station’s taken, or I want to add core work.
• Stand with knees slightly bent
• Pull to your waist, not your chest
• Control the return
• Brace your core the whole time
🔸 Straight-arm pulldowns
More lat-focused, but still rowing-like in rhythm.
It helped me learn how to engage my back without using my arms too much.
• Keep arms straight, soft elbows
• Pull from high to thigh level
• Don’t let your shoulders roll forward
• Go slow and feel the lats fire
🔸 Kneeling single-arm rows
Underrated but super effective.
Helped me isolate one side and clean up my form.
• Kneel facing the cable
• Row with elbow close to your side
• Squeeze at the end
• Great for fixing imbalances
Cables surprised me. If you’ve got access, they’re one of the best ways to mimic rowing — no machine required.
Creating a rowing machine alternative workout felt tricky at first. I wasn’t sure how to match that smooth rhythm — push, pull, glide — without the actual machine. But once I broke it down, it got easier.
Here’s how I made it work:
I started with movements that pulled, added a bit of cardio, and kept the whole thing in rhythm. Some days I went for time. Other days, for strength. Both worked.
🟩 Option 1: Rowing-style cardio circuit
| Movement | Duration | Focus |
|---|---|---|
| Kettlebell swings | 40 sec | Hips + cardio |
| Renegade rows | 40 sec | Core + pull |
| Cable rows (standing) | 40 sec | Back + control |
| Rest | 20 sec | Recover |
| Repeat x 3 rounds | ~10–12 mins |
🟦 Option 2: Strength-focused rowing sequence
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Bent-over dumbbell rows | 3 x 10–12 | Slow tempo, squeeze hard |
| Straight-arm cable pulldown | 3 x 12 | Focus on lats |
| Kettlebell swings | 3 x 15–20 | Controlled hip drive |
| Single-arm cable rows | 2 x 10 each side | Clean form, no twist |
Both of these felt close to real rowing — not the exact motion, but the same effort, the same burn, and that smooth rhythm I was missing.
Honestly? Once I got into it, I didn’t miss the rower at all.
Rowing machine alternative workouts surprised me. I thought no rower = no results. Wrong. Dumbbells, cables — they worked. Different tools, same grind.
It’s not about the machine. It’s about the movement.
So if you don’t have a rower? No big deal. You’ve still got options. And they work.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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