Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

ROW – Band

Stand in a slight squat position with your shoulders retracted, arms extended and hold the band at chest height. Pull the band towards you with your elbows slightly raised. Draw your shoulder blades down and together then extend the arms.

ROW – Band

Stand with the opposite leg forward to working arm. Hold a band in 1 hand with the other end attached at chest height. Pull the band towards you keeping the elbow flared to the side. Rotate the torso as you pull.

ROW — Bar

Position yourself beneath a waist height stable bar (smith machine). Take a wide overhand grip and walk your feet forward until the bar is in line with your chest. Begin with the arms extended and maintain a straight line from head to toe. Bend the arms until your chest touches the bar.

ROW – Cable

Sit upright with your shoulders retracted, arms extended and the cable at chest height. Using a wide grip bar pull the cable towards you with your elbows slightly raised. Draw your shoulder blades down and together, maintain this position throughout the exercise.

ROW — TRX

Begin holding both handles and walk your feet forwards until you are leaning back. Pull with the arms into a row position with your elbows close to your body. Extend the arms and keep the body in a straight line from head to toe. To increase the difficulty level walk further forwards.

ROW – Cable

Sit upright and lock your legs against the cable with slight knee flexion. Lift your chest, retract your shoulders and hold a high cable in both hands with a close grip attachment. Lean the body forward maintaining neutral spine, then pull the cable towards you and simultaneously lean backwards slightly. Draw your shoulder blades down and together.

ROW — Bench / Dumbbell

Place the same hand as knee onto a bench, other foot on the floor to stabilise and hold a dumbbell in your free hand. Engage your core, draw your shoulders down and maintain neutral spine. Bend your arm and pull the dumbbell towards you into a row. Extend the arm.

ROW — Cable

Begin in a staggered stance with the cable in 1 hand at shoulder height (opposite hand to foot forwards). Pull the cable towards you, allow the body to rotate with the movement and keep the elbow raised. Extend the arm as you rotate the body back towards the cable.

ROW — Barbell

Stand feet hip width apart and hold a barbell with a wide grip. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow flared to the side. Extend the arms.

ROW — Dumbbells

Stand feet hip width apart and hold a dumbbell in each hand. Hinge at the hips with slight knee flexion and bring the torso forwards maintaining neutral spine. Pull with the arms into a row position, elbow flared to the side. Extend the arms.

ROW — Cable

Stand in a lunge position with the back leg extended. Hold a low cable in the opposite hand to front leg and perform a single arm row. Engage the core and keep the torso forward creating a straight line from head to back foot.

ROW — Dumbbell

Begin in a long lunge position with the back leg extended, and hold a dumbbell in the opposite hand to front leg. Lean your torso forwards creating a straight line from head to toe. Bend the elbow and pull into a row. Keep the elbow close to the body then extend the arm.

ROW — Bench / Dumbbell

Place 1 hand on a bench and hold a dumbbell in the other. Take the legs back into a plank position so the body is in a straight line from head to toe. Use your core to maintain stability. Begin with the arm extended towards the floor then bend the elbow and pull into a row. Keep the elbow close to the body and extend the arm.

ROW — Block / Dumbbell 

Perform a plank on 1 hand (placed onto a block) and hold a dumbbell in the other. Engage your core to maintain stability and pull into a single arm row. Make sure your wrist is placed directly under your shoulder and do not rotate the hips.

ROW — TRX

Turn the TRX into a single handle. (Info on technique page) Start feet hip width apart, hold the TRX in 1 hand and step forwards so your body is leaning back slightly. Extend the arm and rotate the torso away, then pull into a single arm row and continue the movement to rotate the body towards the TRX.

ROW — TRX

Turn the TRX into a single handle. (Info on technique page) Feet hip width apart. Hold the TRX in 1 hand with your arm bent and elbow flared to the side. Step forwards until your body is leaning back slightly. As you squat extend the arm, and as you extend the legs pull into a single hand row.

ROW — Cable / Bosu

Balance in a squat position on a bosu (flat side up) with your shoulders retracted and hold a cable in 1 hand at chest height. Pull the cable towards you keeping the elbow close to the body. Extend the arm. Maintain the squat throughout.

ROW — Cable

Stand on 1 leg with slight knee flexion and hold a cable in the opposite hand at chest height. Standing upright, pull the cable towards you and keep the elbow close to your body. As you extend the arm allow the torso to lean forwards and the free leg to move backwards.