Substitution of Dumbbells for Dumbbell Rows

You can perform row exercises using dumbbells, but they're not your only option. If you have access to a gym, you can use weight machines and other free weights as a dumbbell alternative. If you workout at home, you can use other resistance tools, or things you have around the house to perform the row. Your muscles will respond to the resistance, regardless of the source.

  1. Free Weights

    • Substitute your dumbbell with other free weight options to perform your rows. Select from tools such as barbells, kettlebells, medicine balls and weight plates to perform the row. Or use a T-Bar and slide weight plates onto it for resistance. Since these tools come in a variety of weights, select a weight you can row for one to three sets of eight to 12 repetitions for the best strengthening results.

    Weight Machines

    • At the gym, weight machines offer an alternative to the dumbbell row. A seated row machine and a cable machine both use weight stacks for resistance. Set the pin in the weight stack at an amount you can row for one to three sets of eight to 12 repetitions. Perform the machine exercises using both arms, or one arm at a time for more workout variety. The weight machines help keep your body in alignment as you move through the machine's range of motion.

    Resistance Band

    • A resistance band is an easily portable tool that you can use for rows. Bands are available in different resistance amounts, so select one that challenges your muscles by the twelfth repetition. The bands are available in flat bands or rolled tubes, with or without handles. One of the benefits to the band over the dumbbell is during the lowering phase of the row when your muscles contract to prevent the band from snapping back into place.

    Improvising

    • When you do not have access to a gym or to traditional workout equipment, use things around your home to provide resistance. Two soup cans are very light, but if you are a beginner and performing 15 to 20 reps they will do the trick. Another option is to use a gallon jug filled with water. For even greater resistance, fill a backpack with books and hold onto the top handle as you perform the row.