10 Best Barbell Incline Row Alternatives for Upper-Back Strength

The Barbell Incline Row is done lying face down with a barbell. Ranked closest by our scoring: the Barbell Reverse Grip Incline Bench Row, the Dumbbell Lying Rear Delt Row and the Inverted Row Bent Knees. Two harder versions, the Cambered Bar Lying Row and the Barbell Bent Over Row, are listed below as progressions rather than swaps.

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

Original Exercise: Barbell Incline Row

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

Secondary muscles: Biceps, Forearms

How to perform Barbell Incline Row
  1. Set up an incline bench at a 45-degree angle.
  2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the barbell towards your chest, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Barbell Incline Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Incline 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
    Barbell Reverse Grip Incline Bench RowPlay demonstration

    1. Barbell Reverse Grip Incline Bench Row

    88% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    The same equipment, done seated instead.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench facing the backrest with your chest against it.
    3. Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
    4. Keep your back straight and core engaged.
    5. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement.
    7. Slowly lower the barbell back to the starting position.
    8. 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 Incline Row
    • Equipment: free weights, the same as the Barbell Incline Row
    • Body position: seated, not lying face down
  2. Cambered Bar Lying RowPlay demonstration

    Progression

    2. Cambered Bar Lying Row

    93% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
    2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
    4. Pull the barbell towards your chest, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Incline Row
    • Equipment: free weights, the same as the Barbell Incline Row
    • Body position: lying face down, the same as the Barbell Incline Row
  3. Lying Cambered Barbell Row

    3. Lying Cambered Barbell Row

    84% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the middle back rather than the upper back.

    How to perform this exercise
    1. Place a cambered bar underneath an exercise bench.
    2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
    3. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
    4. After a second hold at the top, lower back down to the starting position slowly as you inhale.

    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 Incline Row
    • Body position: lying face down, the same as the Barbell Incline Row
  4. Dumbbell Lying Rear Delt RowPlay demonstration

    4. Dumbbell Lying Rear Delt Row

    81% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
    2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
    3. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Incline Row
    • Equipment: free weights, the same as the Barbell Incline Row
    • Body position: lying face down, the same as the Barbell Incline Row
  5. Inverted Row Bent KneesPlay demonstration

    5. Inverted Row Bent Knees

    79% match
    • Upper Back
    • Bodyweight
    • Beginner
    • 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. 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 Incline Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Barbell Incline Row
  6. Dumbbell Reverse Grip Incline Bench One Arm RowPlay demonstration

    6. Dumbbell Reverse Grip Incline Bench One Arm Row

    79% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Place a dumbbell on the floor next to the bench.
    3. Stand facing the bench with your feet shoulder-width apart.
    4. Bend at the waist and place your left knee and left hand on the bench for support.
    5. Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
    6. Keep your back straight and your core engaged.
    7. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    8. Squeeze your back muscles at the top of the movement.
    9. Lower the dumbbell back down to the starting position in a controlled manner.
    10. Repeat for the desired number of repetitions.
    11. Switch sides and repeat the exercise with your left arm.

    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 Incline Row
    • Equipment: free weights, the same as the Barbell Incline Row
    • Body position: lying face down, the same as the Barbell Incline Row
  7. Barbell Bent Over RowPlay demonstration

    Progression

    7. Barbell Bent Over Row

    79% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Incline Row
    • Equipment: free weights, the same as the Barbell Incline Row
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Barbell Incline Row
  8. Elbow Lift - Reverse Push-upPlay demonstration

    8. Elbow Lift - Reverse Push-up

    78% 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 Incline Row
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not lying face down
  9. Cable Incline Bench RowPlay demonstration

    9. Cable Incline Bench Row

    78% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
    2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
    3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
    4. Lean forward from your hips while keeping your back straight and your core engaged.
    5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
    6. Squeeze your back muscles at the top of the movement, then slowly 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 Incline Row
    • Equipment: a cable, not free weights
    • Body position: seated, not lying face down
  10. Cable Rope Extension Incline Bench RowPlay demonstration

    10. Cable Rope Extension Incline Bench Row

    78% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
    2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
    3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
    4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the end of the movement.
    6. Slowly release the tension and return 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 Incline Row
    • Equipment: a cable, not free weights
    • Body position: seated, not lying face down

Why You Might Need a Barbell Incline Row Alternative

You might substitute the Barbell Incline Row for several practical reasons: shoulder pain with heavy barbell loading, lack of an incline bench or long bar, desire to correct unilateral imbalances, or to reduce lumbar shear from prolonged torso incline. Alternatives let you keep the horizontal‑pull pattern while changing load distribution and stabilization demands. For example, chest‑supported rows remove lower‑back stabilization and increase rhomboid isolation, while single‑arm rows force core bracing and correct side-to-side strength gaps. Cue: initiate pulls with scapular retraction rather than elbow flexion to maximize mid‑trap and rhomboid activation and reduce shoulder strain.

Barbell Incline Row FAQ

What muscles does Barbell Incline Row work?

The Barbell Incline Row primarily targets the upper‑back, middle trapezius, rhomboids, and posterior deltoids, with secondary contribution from the lats and biceps. A steeper torso angle emphasizes scapular retraction and mid‑trap activation. Cue: pinch the shoulder blades together at the top to feel mid‑trap engagement.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology