10 Best Bent Over Barbell Row Alternatives for Home & Gym

If you can’t perform the bent-over barbell row, use alternatives that recreate the horizontal pull and lat loading while reducing spinal shear or accommodating limited equipment. Prioritize movements that preserve scapular retraction and elbow-drive mechanics. Good options include single-arm dumbbell rows, chest-supported rows, inverted/TRX rows and lat pulldowns.

Original Exercise: Bent Over Barbell Row

Bent Over Barbell Row
Primary Muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Lats, Shoulders
How to Perform Bent Over Barbell Row
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Best Bent Over Barbell Row Alternatives

Best Match
Barbell Reverse Grip Bent Over Row

1. Barbell Reverse Grip Bent Over Row

96% Match
Lats Barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell One Arm Bent Over Row

2. Barbell One Arm Bent Over Row

92.2% 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.
Bodyweight Standing Row

3. Bodyweight Standing Row

89.2% 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.
Dumbbell Bent Over Row

4. 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 Close-grip Row

5. Bodyweight Standing Close-grip 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. 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.
Barbell Bent Over Row

6. Barbell Bent Over Row

85% Match
Upper-back Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the hips while keeping your back straight and chest up.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Bodyweight Standing Row (with Towel)

7. 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.
Barbell Pendlay Row

8. Barbell Pendlay Row

84.4% Match
Upper-back Barbell Advanced Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Bend forward at the hips, keeping your back straight and your chest up.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position.
Barbell Rear Delt Row

9. Barbell Rear Delt Row

83% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend forward at the hips, keeping your back straight and chest up.
  4. Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
Ez Bar Reverse Grip Bent Over Row

10. Ez Bar Reverse Grip Bent Over Row

81% 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.

Why You Might Need a Bent Over Barbell Row Alternative

You might substitute the bent-over barbell row for several reasons: persistent low-back pain from the hip hinge and axial loading, lack of a barbell or rack, poor technique under load, or the need to correct unilateral imbalances. Some lifters prefer supported or machine-based rows to isolate the lats and scapular retractors without taxing the erector spinae. Rehab protocols often call for reduced torso flexion and controlled motion, so chest-supported or banded rows provide safer muscle activation. Additionally, beginners benefit from variations that emphasize movement pattern and lat recruitment before handling heavy free-bar loads.

How to Choose the Right Substitute

Select a substitute based on your goal, equipment, and spinal tolerance. If you want heavy loading and strength carryover, choose a single-arm dumbbell row or seal/pendlay row to maintain high tension with better torso control. For back pain or rehabilitation, pick chest-supported rows or latency-controlled machine rows to minimize lumbar demand while preserving scapular retraction and elbow-driven concentric force. If you lack weights, use inverted/TRX rows or banded horizontal pulls to scale intensity with body angle or band tension. Also consider unilateral work to fix imbalances, ROM needs for lat stretch, and the ability to progressively overload via load, tempo, or volume.

Frequently Asked Questions

What muscles does Bent Over Barbell Row work?

The bent-over barbell row primarily targets the lats while heavily recruiting the rhomboids, middle/lower traps, posterior deltoids, and biceps. It also demands isometric engagement of the erector spinae and core to maintain the hip-hinged torso and spinal stability.

What is the best bodyweight alternative to Bent Over Barbell Row?

The inverted row (bodyweight row) on rings, a bar, or TRX is the best bodyweight substitute because it preserves the horizontal pull pattern and scapular retraction. Adjust your foot placement or torso angle to scale difficulty and emphasize full elbow drive and a retracted scapula.

Can I build muscle without doing Bent Over Barbell Row?

Yes. You can achieve equal or superior lat and upper-back hypertrophy with alternatives like single-arm dumbbell rows, chest-supported rows, lat pulldowns, and heavy machine rows. Prioritize progressive overload, full range of motion, and frequency to stimulate growth without that specific exercise.

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