10 Best Barbell Pendlay Row Alternatives for Upper Back Strength

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

   Play demonstration

   1. 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
2. Play demonstration

   2. One Arm Towel Row

   77% match

   • Upper Back
   • Bodyweight
   • 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 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, the same as the Barbell Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Pendlay Row
   • Balance: harder to stay steady on than the Barbell Pendlay Row
3. Play demonstration

   3. Front Lever Reps

   75% 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 Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Barbell Pendlay Row
4. Play demonstration

   4. Back Lever

   75% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Engage your core and pull your shoulder blades down and back.
   3. Bend your knees and tuck them towards your chest.
   4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
   5. Hold this position for a few seconds, then 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 Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Barbell Pendlay Row
5. Play demonstration

   5. Bodyweight Standing Row

   74% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

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

   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, not upper back
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Barbell Pendlay Row
6. Play demonstration

   6. Inverted Row Bent Knees

   71% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

   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 Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
7. Play demonstration

   7. Inverted Row On Bench

   71% 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 Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
8. Play demonstration

   8. Elbow Lift - Reverse Push-up

   70% 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 Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Skin The Cat

   70% 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 Pendlay Row
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Barbell Pendlay Row
10. Play demonstration

    10. Bodyweight Standing Close-grip Row

    70% 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, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Pendlay Row