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

If you can’t perform the Bent Over One-arm Long Bar Row, choose exercises that reproduce the hip hinge and unilateral elbow drive that load the middle back. Try single-arm dumbbell rows, chest-supported rows, seated cable rows, inverted rows, or a landmine single-arm row. Cue: keep a neutral spine and retract the scapula to engage the rhomboids and mid-traps.

Original Exercise: Bent Over One-arm Long Bar Row

Bent Over One-arm Long Bar Row
Primary Muscle
Middle-back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Biceps, Lats, Lower Back, Traps
How to Perform Bent Over One-arm Long Bar Row
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Bent Over One-arm Long Bar Row Alternatives

Best Match
Alternating Kettlebell Row

1. Alternating Kettlebell Row

93% Match
Middle-back Kettlebell Intermediate Isolation
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.
Bent Over Two-Arm Long Bar Row

2. Bent Over Two-Arm Long Bar Row

92.2% Match
Middle-back Barbell Intermediate Isolation
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).
T-Bar Row With Handle

3. T-Bar Row With Handle

92.2% Match
Middle-back Barbell Intermediate Isolation
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.
Two-Arm Kettlebell Row

4. Two-Arm Kettlebell Row

91.7% Match
Middle-back Kettlebell Intermediate Isolation
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.
Straight Bar Bench Mid Rows

5. Straight Bar Bench Mid Rows

88.2% Match
Middle-back Barbell Intermediate Isolation
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.
Kettlebell One Arm Row

6. Kettlebell One Arm Row

85% Match
Lats Kettlebell Intermediate Isolation
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.
One-Arm Long Bar Row

7. One-Arm Long Bar Row

84.2% Match
Lats Barbell Intermediate Isolation
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.
Bent Over Two-Dumbbell Row

8. Bent Over Two-Dumbbell Row

82.5% Match
Middle-back Dumbbell Intermediate Isolation
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.
Bent Over Two-Dumbbell Row With Palms In

9. Bent Over Two-Dumbbell Row With Palms In

82.5% Match
Middle-back Dumbbell Intermediate Isolation
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.
Alternating Renegade Row

10. Alternating Renegade Row

82.3% Match
Middle-back Kettlebell Advanced Isolation
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.

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 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.

Frequently Asked Questions

What muscles does Bent Over One-arm Long Bar Row work?

The exercise primarily targets the middle back, rhomboids and middle trapezius, while also loading the lats, posterior deltoid, and biceps. Biomechanically it requires scapular retraction and an elbow-driven horizontal pull; cue: pull through the elbow and squeeze the shoulder blades together to maximize mid-back activation.

What is the best bodyweight alternative to Bent Over One-arm Long Bar Row?

The inverted row is the best bodyweight substitute because it preserves the horizontal pull and scapular retraction pattern. Set the bar low, keep your body rigid like a plank, and pull your chest to the bar while driving the elbows toward your hips to activate the mid-traps and rhomboids.

Can I build muscle without doing Bent Over One-arm Long Bar Row?

Yes, you can build the middle back with alternatives that match the pull pattern and progressive overload, such as single-arm dumbbell rows, seated cable rows, or chest-supported rows. Focus on full scapular retraction, progressive loading, and consistent elbow-driven reps to stimulate hypertrophy of the rhomboids and mid-traps.

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