10 Barbell Reverse Grip Incline Bench Row Alternatives for Home Gyms

The Barbell Reverse Grip Incline Bench Row is done seated with a barbell. Ranked closest by our scoring: the Dumbbell Reverse Grip Incline Bench Two Arm Row, the Barbell Incline Row and the Cable Incline Bench Row.

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Original Exercise: Barbell Reverse Grip Incline Bench Row

Barbell Reverse Grip Incline Bench RowPlay demonstration
Primary muscle
Upper Back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Barbell Reverse Grip Incline Bench Row
  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench facing the backrest with your chest against it.
  3. Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
  4. Keep your back straight and core engaged.
  5. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement.
  7. Slowly lower the barbell back to the starting position.
  8. Repeat for the desired number of repetitions.
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Ranked Barbell Reverse Grip Incline Bench Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Reverse Grip Incline Bench 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
    Dumbbell Reverse Grip Incline Bench Two Arm RowPlay demonstration

    1. Dumbbell Reverse Grip Incline Bench Two Arm Row

    89% 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. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and your feet flat on the ground.
    3. Hold a dumbbell in each hand with an underhand grip.
    4. Lean forward and let your arms hang straight down, fully extended.
    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 Reverse Grip Incline Bench Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Row
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row
  2. Barbell Incline RowPlay demonstration

    2. Barbell Incline Row

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

    The same equipment, done lying face down instead.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the barbell towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the barbell 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 Reverse Grip Incline Bench Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Row
    • Body position: lying face down, not seated
  3. Cable Incline Bench RowPlay demonstration

    3. Cable Incline Bench Row

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

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

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
    2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
    3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
    4. Lean forward from your hips while keeping your back straight and your core engaged.
    5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
    6. Squeeze your back muscles at the top of the movement, then slowly 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 Reverse Grip Incline Bench Row
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row
  4. Cable Rope Extension Incline Bench RowPlay demonstration

    4. Cable Rope Extension Incline Bench Row

    86% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
    2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
    3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
    4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the end of the movement.
    6. Slowly release the tension and return 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 Reverse Grip Incline Bench Row
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row
  5. Dumbbell Incline RowPlay demonstration

    5. Dumbbell Incline Row

    81% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
    3. Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
    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 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 Reverse Grip Incline Bench Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Row
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row
  6. Cambered Bar Lying RowPlay demonstration

    6. Cambered Bar Lying Row

    81% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want to work the upper back with more balance to manage.

    How to perform this exercise
    1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
    2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
    4. Pull the barbell towards your chest, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Barbell Reverse Grip Incline Bench Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Row
    • Body position: lying face down, not seated
  7. Lever Reverse Grip Vertical RowPlay demonstration

    7. Lever Reverse Grip Vertical Row

    80% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an underhand grip, palms facing up.
    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 Reverse Grip Incline Bench Row
    • Equipment: a machine, not free weights
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row
  8. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    8. EZ Bar Reverse Grip Bent Over Row

    79% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound
    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
    • Primary muscle: upper back, the same as the Barbell Reverse Grip Incline Bench Row
    • Equipment: free weights, the same as the Barbell Reverse Grip Incline Bench Row
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Reverse Grip Incline Bench Row
  9. Cable Rope Elevated Seated RowPlay demonstration

    9. Cable Rope Elevated Seated Row

    76% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the elevated seat facing the cable machine.
    2. Grab the cable rope handles with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
    4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the fully contracted position.
    6. Slowly release the tension 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 Reverse Grip Incline Bench Row
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row
  10. Resistance Band Seated Straight Back RowPlay demonstration

    10. Resistance Band Seated Straight Back Row

    76% match
    • Upper Back
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended and loop the resistance band around your feet.
    2. Hold the ends of the resistance band with your hands, palms facing each other.
    3. Keep your back straight and lean slightly back, engaging your core.
    4. Pull the resistance band towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly release the tension and return 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 Reverse Grip Incline Bench Row
    • Equipment: a band, not free weights
    • Body position: seated, the same as the Barbell Reverse Grip Incline Bench Row

Why You Might Need a Barbell Reverse Grip Incline Bench Row Alternative

You might swap this lift because the supinated grip stresses wrists and elbows, you lack a barbell or incline bench, or you need to reduce lumbar loading. Alternatives let you vary scapular mechanics and muscle emphasis, for example, chest-supported rows remove lower-back involvement and increase mid-trap and rhomboid activation. Some options shift load to the lats or biceps depending on grip and path. For rehab, choose variations that allow pain-free ranges and controlled scapular retraction; cue a neutral wrist and initiate each pull by retracting the scapula to maximize upper-back recruitment.

Barbell Reverse Grip Incline Bench Row FAQ

What muscles does Barbell Reverse Grip Incline Bench Row work?

The exercise targets the upper back, chiefly rhomboids, middle trapezius, posterior deltoids, and teres major, with notable biceps involvement because of the reverse (supinated) grip. Chest-supported position reduces lumbar contribution, so force comes primarily from scapular retraction and elbow extension.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology