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 Inverted Row Bent Knees, the Elbow Lift - Reverse Push-up and the Inverted Row On Bench.

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.

  1. Best match
    Inverted Row Bent KneesPlay demonstration

    1. 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
  2. Elbow Lift - Reverse Push-upPlay demonstration

    2. 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
  3. Inverted Row On BenchPlay demonstration

    3. Inverted Row On Bench

    78% 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 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
  4. HyperextensionPlay demonstration

    4. Hyperextension

    71% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Barbell Incline Row
  5. Hyperextension (On Bench)Play demonstration

    5. Hyperextension (On Bench)

    71% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    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: spine, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Barbell Incline Row
  6. ElevatorPlay demonstration

    6. Elevator

    69% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    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 Incline Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Barbell Incline Row
  7. Skin The CatPlay demonstration

    7. Skin The Cat

    66% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    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 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
  8. Inverted RowPlay demonstration

    8. Inverted Row

    64% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Barbell Incline Row
  9. Lower Back CurlPlay demonstration

    9. Lower Back Curl

    62% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Barbell Incline Row
  10. Front Lever RepsPlay demonstration

    10. Front Lever Reps

    61% 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 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

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.

What is the best bodyweight alternative to Barbell Incline Row?

The inverted row is the best bodyweight alternative because it preserves horizontal pulling mechanics and scapular retraction while allowing easy intensity adjustments via foot position. Pull your chest to the bar and lead with the elbows to load the mid‑traps and rhomboids. Cue: keep a rigid plank line and squeeze the shoulder blades at the top.

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