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

The Bent Over One-arm Long Bar Row is done standing with a barbell. Ranked closest by our scoring: the Alternating Kettlebell Row, the Bent Over Two-arm Long Bar Row and the T-bar Row With Handle.

Bent Over One-arm Long Bar Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bent Over One-arm Long Bar Row

The steps for the Bent Over One-arm Long Bar Row itself, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats, lower back, traps · Barbell · Intermediate · Compound

  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 one arm 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 elbow 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: Do not allow for any swinging of the torso. Only the arm should move.
  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 and switch arms.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Alternating Kettlebell Row

    1. Alternating Kettlebell Row

    93% match

    Middle Back · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. Bent Over Two-arm Long Bar Row

    2. Bent Over Two-arm Long Bar Row

    92% match

    Middle Back · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  5. Straight Bar Bench Mid Rows

    5. Straight Bar Bench Mid Rows

    88% match

    Middle Back · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    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. Kettlebell One Arm RowPlay demonstration

    6. Kettlebell One Arm Row

    85% match

    Lats · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. One-arm Long Bar Row

    7. One-arm Long Bar Row

    84% match

    Lats · Intermediate · Compound

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

    • Barbell
    How to perform it
    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

Why You Might Need a Bent Over One-arm Long Bar Row Alternative

You might substitute this row due to lack of a long bar, acute lower-back pain, or a need for different loading patterns. Equipment limits push you toward dumbbells, machines, or bodyweight options; pain or spinal stability issues make chest-supported or horizontal pulls safer. Choose a substitute that preserves scapular retraction and an elbow-back path to target the middle back (rhomboids, middle trapezius) while reducing lumbar shear. Technique cue: hinge at the hips, brace your core, and pull with the elbow while keeping the shoulder blade depressed to maintain the same posterior chain and scapular activation.

How to Choose the Right Bent Over One-arm Long Bar Row Substitute

Match the substitute to your limiting factor: if equipment is limited, prefer single-arm dumbbell or landmine rows to maintain unilateral strength; if spinal loading causes pain, choose chest-supported rows or machine rows to remove lumbar shear. Consider range of motion, grip variation (pronated vs neutral) and whether you need stabilization demand, dumbbells tax stabilizers more than machines. Look at muscle activation: prioritize exercises that allow full scapular retraction and an elbow-driven pull to emphasize the mid-back. Technique cue: keep a tight core, maintain neutral spine, and pull the elbow to the hip to replicate biomechanics of the original move.

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