10 Best Barbell Pendlay Row Alternatives for Upper Back Strength

The Barbell Pendlay Row is done standing with a barbell. Ranked closest by our scoring: the Barbell Bent Over Row, the EZ Bar Reverse Grip Bent Over Row and the Kettlebell Two Arm Row.

The Barbell Pendlay Row has you bend forward at the hips with a flat back and pull the bar into your upper abdomen. The Barbell Bent Over Row is the closest swap because it uses the same bar and the same bent over stance, just finishing the pull higher at your lower chest with a paused squeeze on every rep. Training at home with a kettlebell instead, the Kettlebell Two Arm Row keeps that same bent over pull with a kettlebell in each hand, palms facing your body.

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

Original Exercise: Barbell Pendlay Row

Barbell Pendlay RowPlay demonstration
Primary muscle
Upper Back
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Barbell Pendlay Row
  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Bend forward at the hips, keeping your back straight and your chest up.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Pendlay Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Pendlay 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
    Barbell Bent Over RowPlay demonstration

    1. Barbell Bent Over Row

    99% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the upper back.

    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
    • Movement: bent-over row, the same as the Barbell Pendlay Row
    • Primary muscle: upper back, the same as the Barbell Pendlay Row
    • Equipment: free weights, the same as the Barbell Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  2. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    2. EZ Bar Reverse Grip Bent Over Row

    95% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands 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 ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell back 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
    • Movement: bent-over row, the same as the Barbell Pendlay Row
    • Primary muscle: upper back, the same as the Barbell Pendlay Row
    • Equipment: free weights, the same as the Barbell Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  3. Kettlebell Two Arm RowPlay demonstration

    3. Kettlebell Two Arm Row

    95% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells 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 Pendlay Row
    • Equipment: free weights, the same as the Barbell Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  4. Lever One Arm Bent Over RowPlay demonstration

    4. Lever One Arm Bent Over Row

    92% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want an easier single-arm version that still works the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell 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 on each side.

    Why this matches
    • Movement: bent-over row, the same as the Barbell Pendlay Row
    • Primary muscle: upper back, the same as the Barbell Pendlay Row
    • Equipment: free weights, the same as the Barbell Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  5. ElevatorPlay demonstration

    5. Elevator

    89% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • 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. 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 Pendlay Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Pendlay Row
  6. Kettlebell Alternating RowPlay demonstration

    6. Kettlebell Alternating Row

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

    Pick this when you want an easier version that works the upper back one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the kettlebell back down to the starting position and repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

    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 Pendlay Row
    • Equipment: free weights, the same as the Barbell Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  7. Dumbbell Reverse Grip RowPlay demonstration

    7. Dumbbell Reverse Grip Row

    86% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells 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 Pendlay Row
    • Equipment: free weights, the same as the Barbell Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  8. Smith Bent Over RowPlay demonstration

    8. Smith Bent Over Row

    85% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar 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
    • Movement: bent-over row, the same as the Barbell Pendlay Row
    • Primary muscle: upper back, the same as the Barbell Pendlay Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Pendlay Row
    • Balance: easier to stay steady on than the Barbell Pendlay Row
  9. Straight Bar Bench Mid Rows

    9. Straight Bar Bench Mid Rows

    84% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
    2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
    3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

    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 Pendlay Row
    • Body position: standing, the same as the Barbell Pendlay Row
  10. Lever Reverse T-Bar RowPlay demonstration

    10. Lever Reverse T-Bar Row

    83% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and 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 Pendlay Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Barbell Pendlay Row
    • Balance: easier to stay steady on than the Barbell Pendlay Row

Why You Might Need a Barbell Pendlay Row Alternative

A barbell might be busy, or you would rather train the Barbell Pendlay Row's pull with different equipment or a different grip. The EZ Bar Reverse Grip Bent Over Row swaps in an EZ bar and an underhand grip, with your torso bent until it is almost parallel to the floor and the pull finishing at your lower chest. Training at home with a kettlebell or a pair of dumbbells, the Kettlebell Two Arm Row and the Dumbbell Reverse Grip Row (female) keep the same bent over pull without a loaded bar. The Kettlebell Alternating Row moves one kettlebell at a time so each side of your back works on its own, and the Smith Bent Over Row keeps the same pull on a fixed bar path.

How to Choose the Right Barbell Pendlay Row Substitute

If you have a barbell and want tension held through the top of the pull, the Barbell Bent Over Row pauses at your lower chest before you lower it. With only a kettlebell at home, the Kettlebell Two Arm Row keeps that same bent over pull without a loaded bar, and a pair of dumbbells works just as well. To load one side of your back at a time, the Kettlebell Alternating Row pulls one kettlebell up to your chest while the other hangs, lowers it, then switches arms. With an EZ bar instead of a straight one, the EZ Bar Reverse Grip Bent Over Row swaps to an underhand grip with your torso bent almost parallel to the floor. On a Smith machine, the Smith Bent Over Row keeps the same pull on a fixed bar path.

Barbell Pendlay Row FAQ

Can I train the Barbell Pendlay Row's pull at home without a barbell?

Yes, with a kettlebell or a pair of dumbbells. The Kettlebell Two Arm Row keeps the bent over pull with a kettlebell in each hand, and swapping in a pair of dumbbells with an overhand grip trains the same pull just as well. Both keep you bent forward at the hips with your back flat, pulling up towards your chest.

What is different between the Barbell Pendlay Row and the Barbell Bent Over Row?

Both use the same bar and the same bent over stance. The Barbell Pendlay Row pulls the bar to your upper abdomen, and the Barbell Bent Over Row pulls further up to your lower chest and pauses there for a moment before you lower it, adding a beat of control at the top of each rep.

Which alternative lets me work one side of my back at a time?

The Kettlebell Alternating Row. You hold a kettlebell in each hand bent over, pull one up towards your chest with your elbow close to your body while the other hangs, lower it, then pull with the other arm, so each side of your back does its own work instead of sharing the pull.

What can I use instead of a barbell if my gym only has a Smith machine?

The Smith Bent Over Row. You set the bar at hip height on the Smith machine, hinge forward the same way, and pull it to your lower chest, but the bar travels on a fixed rail instead of moving freely in your hands.

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