Top 10 Alternatives to the Barbell Reverse Grip Bent Over Row

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

Barbell Reverse Grip Bent Over RowWatch the Barbell Reverse Grip 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 Reverse Grip Bent Over Row

The steps for the Barbell Reverse Grip 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 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.

The 10 Best Barbell Reverse Grip Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse Grip 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. Reverse Grip Bent-over Rows

    1. Reverse Grip Bent-over Rows

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Barbell
    How to perform it
    1. Stand erect while holding a barbell with a supinated grip (palms facing up).
    2. 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.
    3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
    4. Slowly lower the weight again to the starting position as you inhale.
    5. 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 Reverse Grip Bent Over Row
    • Primary muscle: lats, the same as the Barbell Reverse Grip Bent Over Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Bent Over Row
    • Body position: standing, the same as the Barbell Reverse Grip Bent Over Row
  2. Bent Over Barbell Row

    2. Bent Over Barbell Row

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • 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 Reverse Grip Bent Over Row
    • Primary muscle: lats, the same as the Barbell Reverse Grip Bent Over Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Bent Over Row
    • Body position: standing, the same as the Barbell Reverse Grip Bent Over Row
  3. One-arm Long Bar Row

    3. One-arm Long Bar Row

    89% match

    Lats · Intermediate · Compound

    Pick this when you want to work the lats one side at a time.

    • 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 Reverse Grip Bent Over Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Bent Over Row
    • Body position: standing, the same as the Barbell Reverse Grip Bent Over Row
  6. Bodyweight Standing Close-grip RowPlay demonstration

    6. Bodyweight Standing Close-grip Row

    87% match

    Lats · Beginner · 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 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 Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Reverse Grip Bent Over Row
  7. Dumbbell Bent Over RowPlay demonstration

    7. Dumbbell Bent Over 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. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
    4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the dumbbells 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
    • Movement: bent-over row, the same as the Barbell Reverse Grip Bent Over Row
    • Primary muscle: lats, the same as the Barbell Reverse Grip Bent Over Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Bent Over Row
    • Body position: standing, the same as the Barbell Reverse Grip Bent Over Row

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.

Barbell Reverse Grip Bent Over Row FAQ

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.

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