10 Best Bent Over Barbell Row Alternatives for Lat Strength

The Bent Over Barbell Row is done standing with a barbell. Ranked closest by our scoring: the Bodyweight Standing Row, the Bodyweight Standing Close-grip Row and the Bodyweight Standing Row (With Towel).

Updated Ranked by our 12-factor similarity model How it works

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.
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Ranked Bent Over Barbell Row Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Barbell 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
    Bodyweight Standing RowPlay demonstration

    1. Bodyweight Standing Row

    89% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    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.
    6. Slowly release and extend your arms back to the starting position.
    7. 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 Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    85% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    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.
    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 Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
  3. Bodyweight Standing Row (With Towel)Play demonstration

    3. Bodyweight Standing Row (With Towel)

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
    • Balance: harder to stay steady on than the Bent Over Barbell Row
  4. Suspended RowPlay demonstration

    4. Suspended Row

    81% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, the same as the Bent Over Barbell Row
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  5. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    5. Bodyweight Standing Close-grip One Arm Row

    77% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell 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 dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    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 Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
    • Balance: harder to stay steady on than the Bent Over Barbell Row
  6. Bodyweight Standing One Arm RowPlay demonstration

    6. Bodyweight Standing One Arm Row

    77% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    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 Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
    • Balance: harder to stay steady on than the Bent Over Barbell Row
  7. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    7. Bodyweight Standing One Arm Row (With Towel)

    76% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    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 Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
    • Balance: harder to stay steady on than the Bent Over Barbell Row
  8. ElevatorPlay demonstration

    8. Elevator

    74% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. 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, not lats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Barbell Row
  9. Inverted RowPlay demonstration

    9. Inverted Row

    71% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, the same as the Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Muscle-up (On Vertical Bar)Play demonstration

    10. Muscle-up (On Vertical Bar)

    69% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
    4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
    5. Pause for a moment at the top, then slowly lower yourself 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
    • Primary muscle: lats, the same as the Bent Over Barbell Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Bent Over Barbell Row

Bent Over Barbell Row FAQ

Which alternative suits a true beginner?

The Bodyweight Standing Close-grip Row bends you forward at the waist like the barbell row and has you pull a bar or handles towards your body with a close grip, squeezing your shoulder blades together. The Bodyweight Standing Row keeps you upright, so start there if the hinge itself is new, then add the bend, then move to a loaded barbell.

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