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 Bodyweight Standing Close-grip One Arm Row, the Bodyweight Standing One Arm Row and the Bodyweight Standing One Arm Row (With Towel).

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

Original Exercise: Barbell One Arm Bent Over Row

Barbell One Arm Bent Over RowPlay demonstration
Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Barbell One Arm Bent Over Row
  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.
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Ranked 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. 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
    Bodyweight Standing Close-grip One Arm RowPlay demonstration

    1. Bodyweight Standing Close-grip One Arm Row

    85% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  2. Bodyweight Standing One Arm RowPlay demonstration

    2. Bodyweight Standing One Arm Row

    85% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. 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
  3. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    3. Bodyweight Standing One Arm Row (With Towel)

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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 hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to 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: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
    • Balance: harder to stay steady on than the Barbell One Arm Bent Over Row
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    83% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    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, 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
  5. Bodyweight Standing Close-grip RowPlay demonstration

    5. Bodyweight Standing Close-grip Row

    79% 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, 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
  6. Bodyweight Standing Row (With Towel)Play demonstration

    6. Bodyweight Standing Row (With Towel)

    78% 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, 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
  7. Suspended RowPlay demonstration

    7. Suspended Row

    75% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the 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, the same as the Barbell One Arm Bent Over Row
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  8. One Arm Towel RowPlay demonstration

    8. One Arm Towel Row

    70% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    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, not lats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
  9. ElevatorPlay demonstration

    9. Elevator

    67% 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, not lats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell One Arm Bent Over Row
  10. Inverted RowPlay demonstration

    10. 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, the same as the Barbell One Arm Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

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.

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.

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