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

Barbell Reverse Grip Bent Over Row
Primary Muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Forearms
How to Perform Barbell Reverse Grip Bent Over Row
  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.

Ranked Barbell Reverse Grip Bent Over Row Alternatives

Best Match
Reverse Grip Bent-Over Rows

1. Reverse Grip Bent-Over Rows

99.9% Match
Lats Barbell Intermediate Isolation
How to perform this exercise
  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.
Bent Over Barbell Row

2. Bent Over Barbell Row

96% Match
Lats Barbell Intermediate Isolation
How to perform this exercise
  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.
One-Arm Long Bar Row

3. One-Arm Long Bar Row

89% Match
Lats Barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell One Arm Bent Over Row

4. Barbell One Arm Bent Over Row

88.2% Match
Lats Barbell Intermediate Isolation
How to perform this exercise
  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.
Kettlebell One Arm Row

5. Kettlebell One Arm Row

88.2% Match
Lats Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. Pull the kettlebell 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 kettlebell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Bodyweight Standing Close-grip Row

6. Bodyweight Standing Close-grip Row

87.2% Match
Lats Body-weight Beginner Isolation
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.
Dumbbell Bent Over Row

7. Dumbbell Bent Over Row

85.9% Match
Lats Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Bodyweight Standing Row

8. Bodyweight Standing Row

85.2% Match
Lats Body-weight Beginner Isolation
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.
Ez Bar Reverse Grip Bent Over Row

9. Ez Bar Reverse Grip Bent Over Row

85% Match
Upper-back Ez-barbell Intermediate Isolation
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.
Bodyweight Standing Row (with Towel)

10. Bodyweight Standing Row (with Towel)

84.4% Match
Lats Body-weight Intermediate Isolation
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.

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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