10 Best Bent Over One-arm Long Bar Row Alternatives for Limited Equipment

Ranked Bent Over One-arm Long Bar Row Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over One-arm Long Bar 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

   

   1. Alternating Kettlebell Row

   93% match

   • Middle Back
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the middle back.

   How to perform this exercise

   1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
   2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
   3. Lower the kettlebell in the working arm and repeat with your other arm.

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

   Why this matches

   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
2. 

   2. Bent Over Two-arm Long Bar Row

   92% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the middle back.

   How to perform this exercise

   1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
   2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
   3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
   4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
   5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
   6. 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 Bent Over One-arm Long Bar Row
   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
3. 

   3. T-bar Row With Handle

   92% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   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 over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
   3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
   4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. 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.

   Why this matches

   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
4. 

   4. Two-arm Kettlebell Row

   92% match

   • Middle Back
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
   2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

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

   Why this matches

   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
5. 

   5. Straight Bar Bench Mid Rows

   88% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
   2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
   3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

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

   Why this matches

   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
6. Play demonstration

   6. Kettlebell One Arm Row

   85% match

   • Lats
   • Kettlebell
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the middle back.

   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.

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

   Why this matches

   • Primary muscle: lats, not middle back
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
7. 

   7. One-arm Long Bar Row

   84% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the lats rather than the middle back.

   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.

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

   Why this matches

   • Primary muscle: lats, not middle back
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
8. 

   8. Bent Over Two-dumbbell Row

   83% match

   • Middle Back
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
   3. Slowly lower the weight again to the starting position as you inhale.
   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 Bent Over One-arm Long Bar Row
   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
9. 

   9. Bent Over Two-dumbbell Row With Palms In

   83% match

   • Middle Back
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. With a dumbbell in each hand (palms facing each other), 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 weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   2. While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
   3. Slowly lower the weight again to the starting position as you inhale.
   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 Bent Over One-arm Long Bar Row
   • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
   • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
   • Body position: standing, the same as the Bent Over One-arm Long Bar Row
10. 

    10. Alternating Renegade Row

    82% match

    • Middle Back
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
    2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
    3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: middle back, the same as the Bent Over One-arm Long Bar Row
    • Equipment: free weights, the same as the Bent Over One-arm Long Bar Row
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Bent Over One-arm Long Bar Row