10 Best Barbell Bent Over Row Alternatives for When You Can't Use a Barbell

The Barbell Bent Over Row is done standing with a barbell. Ranked closest by our scoring: the EZ Bar Reverse Grip Bent Over Row, the Kettlebell Two Arm Row and the Lever One Arm Bent Over Row. A harder version, the Barbell Pendlay Row, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Bent Over Row

Barbell Bent Over RowPlay demonstration
Primary muscle
Upper Back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Barbell Bent Over Row
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the hips while keeping your back straight and chest up.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Bent Over Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    EZ Bar Reverse Grip Bent Over RowPlay demonstration

    1. EZ Bar Reverse Grip Bent Over Row

    96% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound

    A good swap when you have an EZ bar to work with, and it still works the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: bent-over row, the same as the Barbell Bent Over Row
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  2. Barbell Pendlay RowPlay demonstration

    Progression

    2. Barbell Pendlay Row

    99% match
    • Upper Back
    • Barbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Bend forward at the hips, keeping your back straight and your chest up.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: bent-over row, the same as the Barbell Bent Over Row
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  3. Kettlebell Two Arm RowPlay demonstration

    3. Kettlebell Two Arm Row

    95% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  4. Lever One Arm Bent Over RowPlay demonstration

    4. Lever One Arm Bent Over Row

    92% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want to work the upper back one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: bent-over row, the same as the Barbell Bent Over Row
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  5. ElevatorPlay demonstration

    5. Elevator

    89% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
  6. Kettlebell Alternating RowPlay demonstration

    6. Kettlebell Alternating Row

    88% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the kettlebell back down to the starting position and repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  7. Dumbbell Reverse Grip RowPlay demonstration

    7. Dumbbell Reverse Grip Row

    86% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  8. Smith Bent Over RowPlay demonstration

    8. Smith Bent Over Row

    86% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: bent-over row, the same as the Barbell Bent Over Row
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
    • Balance: easier to stay steady on than the Barbell Bent Over Row
  9. Straight Bar Bench Mid Rows

    9. Straight Bar Bench Mid Rows

    85% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
    2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
    3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not upper back
    • Equipment: free weights, the same as the Barbell Bent Over Row
    • Body position: standing, the same as the Barbell Bent Over Row
  10. Lever Reverse T-Bar RowPlay demonstration

    10. Lever Reverse T-Bar Row

    84% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
    • Balance: easier to stay steady on than the Barbell Bent Over Row

Why You Might Need a Barbell Bent Over Row Alternative

You might substitute the Barbell Bent Over Row because of low-back pain, no access to a barbell, or a desire to change loading angles for better muscle emphasis. Bent-over rows force a hip hinge and place shear on the lumbar spine; if lumbar stabilizers limit load, a chest-supported row removes trunk torque and isolates the upper-back. Alternates let you modify torso angle, grip, and elbow path to bias lats versus mid-traps. Technique cue: maintain a neutral spine, brace your core, and initiate each rep with scapular retraction to maximize targeted upper-back activation and reduce spinal momentum.

How to Choose the Right Barbell Bent Over Row Substitute

Match the substitute to your equipment, injury profile, and the muscle emphasis you want. If you have dumbbells, use single-arm rows to correct asymmetries, lead with the elbow and pull to the hip to load the lat. For low-back issues, choose chest-supported or machine rows to remove extension torque and isolate the rhomboids and traps. Want heavy, compact loading? Use T-bar or landmine variations with a braced core and short ROM. Prefer controlled tension and constant load? Use cables and focus on full scapular retraction. Evaluate torso angle, elbow path, and scapular mechanics when selecting your substitute.

Barbell Bent Over Row FAQ

What muscles does Barbell Bent Over Row work?

The Barbell Bent Over Row primarily targets the lats, rhomboids, mid and lower traps, and posterior deltoids, with secondary biceps involvement. It requires a hip hinge and spinal stability, so the erector spinae and core act isometrically to resist trunk flexion; drive the elbows and retract the scapula to maximize upper-back activation.

Work Up or Down From This Exercise

Harder progressions

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