Top 5 Alternatives to the Barbell Reverse Grip Bent Over Row
If you can't do the Barbell Reverse Grip Bent Over Row, use unilateral rows and supported pulling variations that still target the lats. Top options: one-arm dumbbell row, neutral-grip barbell row, chest-supported dumbbell row, seated cable row, and inverted row. Cue: hinge at the hips, keep a neutral spine, and pull the elbow toward your hip.
Original Exercise: Barbell Reverse Grip Bent Over Row
How to Perform Barbell Reverse Grip Bent Over Row
- 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.
- Repeat for the desired number of repetitions.
Best Barbell Reverse Grip Bent Over Row Alternatives
1. Bent Over Barbell Row
96% 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 One Arm Bent Over Row
88.2% MatchHow to perform this exercise
- 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.
3. Bodyweight Standing Close-grip Row
87.2% 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.
4. Dumbbell Bent Over Row
85.9% 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.
5. Bodyweight Standing Row
85.2% 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.
6. Ez Bar Reverse Grip Bent Over Row
85% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the ez barbell with an underhand grip, palms facing up, and hands 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 ez barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
7. Bodyweight Standing Row (with Towel)
84.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Rear Delt Row
81% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
9. Bent Over Two-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 both arms 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 elbows 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: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
- 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).
10. Barbell Bent Over Row
81% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Why You Might Need a Barbell Reverse Grip Bent Over Row Alternative
You might substitute the reverse-grip barbell row for several reasons: wrist or forearm pain from the underhand grip, excess low-back loading from the bent-over posture, lack of a barbell, or a need to correct left-right strength imbalances. The reverse grip increases biceps contribution and shifts some demand away from pure lat-driven humeral extension. Choosing a neutral-grip or supported row reduces wrist supination and spinal erector stress while preserving lat activation. Technique cue: keep scapula retracted and drive the elbow back to emphasize lat-driven extension rather than pulling with the hands or shoulders.
How to Choose the Right Substitute
Select a substitute based on equipment, spinal loading tolerance, and whether you need unilateral work. If your low back limits you, pick chest-supported rows to isolate the lats while removing lumbar extension demand. If wrist or biceps strain is the issue, use neutral-grip handles or a pronated grip to reduce supination torque. For balance or unilateral strength, choose one-arm dumbbell rows and focus on full shoulder extension and a long lat stretch at the bottom. Technique cue: maintain a braced core, hinge at the hips to ~30–45°, and pull the elbow to the hip to maximize lat recruitment.
Frequently Asked Questions
What muscles does Barbell Reverse Grip Bent Over Row work?
The exercise targets the lats, rhomboids, posterior deltoids, biceps, and spinal erectors. The underhand grip increases biceps activation and shifts some load off pure lat extension, so cue a high-elbow pull toward the hip to prioritize lat contraction.
What is the best bodyweight alternative to Barbell Reverse Grip Bent Over Row?
The inverted row (Australian pull-up) is the best bodyweight substitute because it preserves a horizontal pulling pattern that hits the lats and posterior shoulder. Cue a straight body line, lead with the elbows, and pull the chest to the bar to maximize lat engagement.
Can I build muscle without doing Barbell Reverse Grip Bent Over Row?
Yes. You can build back muscle with alternative compound pulls like weighted pull-ups, one-arm dumbbell rows, seated cable rows, and chest-supported rows as long as you apply progressive overload. Focus on controlled eccentrics, full shoulder extension, and pulling through the elbow to ensure the lats get the required stimulus.
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