10 Best Barbell One-arm Bent-over Row Alternatives for Limited Gear
Use single-arm dumbbell rows, chest-supported rows, inverted rows, lat pulldowns, or single-arm cable rows when you can’t perform the barbell one-arm bent-over row. Choose movements that preserve a horizontal pull and scapular retraction to target the lats. Hinge at the hips, brace your core, and pull the elbow toward your hip.
Original Exercise: Barbell One Arm Bent Over Row
How to Perform Barbell One Arm Bent Over Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
- Bend forward at the hips, keeping your back straight and your head in a neutral position.
- Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Best Barbell One Arm Bent Over Row Alternatives
1. Bent Over Barbell Row
92.2% MatchHow to perform this exercise
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
2. Barbell Reverse Grip Bent Over Row
88.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
3. Bodyweight Standing Close-grip One Arm Row
85.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
4. Bodyweight Standing One Arm Row
84.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
5. Bodyweight Standing One Arm Row (with Towel)
83.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
6. Dumbbell One Arm Bent-over Row
83.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
7. Bodyweight Standing Row
83% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
8. Bent Over One-Arm Long Bar Row
81% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
9. Bodyweight Standing Close-grip Row
79% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
10. Dumbbell Bent Over Row
78.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let your arms hang straight down towards the floor, with your elbows slightly bent.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Why You Might Need a Barbell One Arm Bent Over Row Alternative
You may substitute this row due to back pain, lack of a barbell, or a need to change mechanics. The barbell one-arm bent-over row loads the spine and requires a stable hip hinge; lumbar discomfort or limited equipment makes alternatives safer. Chest-supported rows remove lumbar demand and increase lat isolation by supporting the torso. Lat pulldowns and pull-ups shift the line of pull to a vertical plane, changing lat fiber recruitment and reducing spinal shear. Single-arm cable or dumbbell rows let you control rotation and maintain a neutral spine—cue: hinge from the hips, keep the ribs down, and pull the elbow to the hip while retracting the scapula.
How to Choose the Right Substitute
Select a substitute based on spinal tolerance, loading availability, and the pull plane you need. If you want low spinal stress and maximal lat isolation, choose chest-supported rows and lock your torso to the pad; drive the elbow back and squeeze the lats. For unilateral strength and core carryover, pick single-arm dumbbell rows with a neutral spine and a controlled eccentric. If you require steady tension through the range, choose single-arm cable rows and align the pulley so the handle tracks toward your sternum. Match rep ranges and tempo to your goal: heavier loads for strength, 8–15 reps with slow eccentrics for hypertrophy.
Frequently Asked Questions
What muscles does Barbell One Arm Bent Over Row work?
The barbell one-arm bent-over row primarily targets the latissimus dorsi, with secondary load on the rhomboids, middle and lower traps, posterior deltoid and biceps. The erector spinae activates isometrically to stabilize the torso; cue: hinge at the hips, keep a neutral spine, and pull the elbow toward the hip while retracting the scapula.
What is the best bodyweight alternative to Barbell One Arm Bent Over Row?
The inverted row is the best bodyweight substitute. Set a bar at waist height, maintain a straight plank from heels to head, pull your chest to the bar, drive the elbows to the hips, and squeeze the scapulae at the top to maximize lat engagement.
Can I build muscle without doing Barbell One Arm Bent Over Row?
Yes. You can build lats and back muscle with progressive overload using pull-ups, lat pulldowns, chest-supported rows, and single-arm cable or dumbbell rows. Emphasize full elbow extension, a controlled eccentric, and gradual loading to stimulate hypertrophy.
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