10 Best Barbell One-arm Bent-over Row Alternatives for Limited Gear

The Barbell One Arm Bent Over Row is done standing with a barbell. Ranked closest by our scoring: the Kettlebell One Arm Row, the One-arm Long Bar Row and the Bent Over Barbell Row.

Barbell One Arm Bent Over RowWatch the Barbell One Arm Bent Over Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell One Arm Bent Over Row

The steps for the Barbell One Arm Bent Over Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Barbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
  2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
  3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Lower the barbell back down to the starting position in a controlled manner.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

The 10 Best Barbell One Arm Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell One Arm Bent Over Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell One Arm RowPlay demonstration

    1. Kettlebell One Arm Row

    96% match

    Lats · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: lats, the same as the Barbell One Arm Bent Over Row
    • Equipment: free weights, the same as the Barbell One Arm Bent Over Row
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
  2. One-arm Long Bar Row

    2. One-arm Long Bar Row

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Barbell
    How to perform it
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
    4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

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

    Why this matches
    • Primary muscle: lats, the same as the Barbell One Arm Bent Over Row
    • Equipment: free weights, the same as the Barbell One Arm Bent Over Row
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
  3. Bent Over Barbell Row

    3. Bent Over Barbell Row

    92% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Barbell
    How to perform it
    1. 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.
    2. 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.
    3. Then inhale and slowly lower the barbell back to the starting position.
    4. Repeat for the recommended amount 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 One Arm Bent Over Row
    • Primary muscle: lats, the same as the Barbell One Arm Bent Over Row
    • Equipment: free weights, the same as the Barbell One Arm Bent Over Row
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
  4. Barbell Reverse Grip Bent Over RowPlay demonstration

    4. Barbell Reverse Grip Bent Over Row

    88% match

    Lats · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than 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 barbell towards your lower chest, squeezing your shoulder blades together.
    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
    • Movement: bent-over row, the same as the Barbell One Arm Bent Over Row
    • Primary muscle: lats, the same as the Barbell One Arm Bent Over Row
    • Equipment: free weights, the same as the Barbell One Arm Bent Over Row
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
  6. One-arm Dumbbell Row

    6. One-arm Dumbbell Row

    86% match

    Lats · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Choose a flat bench and place a dumbbell on each side of it.
    2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
    3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
    4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
    5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
    6. Repeat the movement for the specified amount of repetitions.
    7. Switch sides and repeat again with the other arm.

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

    Why this matches
    • Primary muscle: lats, the same as the Barbell One Arm Bent Over Row
    • Equipment: free weights, the same as the Barbell One Arm Bent Over Row
  7. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    7. Bodyweight Standing Close-grip One Arm Row

    85% match

    Lats · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, the same as the Barbell One Arm Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell One Arm Bent Over Row

How to Choose the Right Barbell One Arm Bent Over Row 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.

Barbell One Arm Bent Over Row FAQ

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.

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