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 Elevator, the One Arm Towel Row and Front Lever Reps.

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.

  1. Best match
    ElevatorPlay demonstration

    1. 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
  2. One Arm Towel RowPlay demonstration

    2. One Arm Towel Row

    77% match
    • Upper Back
    • Bodyweight
    • 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 towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    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: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
    • Balance: harder to stay steady on than the Barbell Bent Over Row
  3. Front Lever RepsPlay demonstration

    3. Front Lever Reps

    75% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down 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
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Bent Over Row
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    74% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
  5. Back LeverPlay demonstration

    5. Back Lever

    74% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. Bend your knees and tuck them towards your chest.
    4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
    5. Hold this position for a few seconds, then slowly lower your legs back down 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
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Bent Over Row
  6. Inverted Row Bent KneesPlay demonstration

    6. Inverted Row Bent Knees

    71% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Inverted Row On BenchPlay demonstration

    7. Inverted Row On Bench

    71% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body 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: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Elbow Lift - Reverse Push-upPlay demonstration

    8. Elbow Lift - Reverse Push-up

    71% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body 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: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    70% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
  10. Bodyweight Standing Row (With Towel)Play demonstration

    10. Bodyweight Standing Row (With Towel)

    69% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Bent Over Row
    • Balance: harder 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.

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