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

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

Bent Over Two-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 Two-arm Long Bar Row

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

Middle Back, with biceps, lats · 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 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.

The 10 Best Bent Over Two-arm Long Bar Row Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Two-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. T-bar Row With Handle

    1. T-bar Row With Handle

    99% match

    Middle Back · Intermediate · Compound

    It uses the same equipment and still works 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 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 Two-arm Long Bar Row
    • Equipment: free weights, the same as the Bent Over Two-arm Long Bar Row
    • Body position: standing, the same as the Bent Over Two-arm Long Bar Row
  2. Two-arm Kettlebell Row

    2. Two-arm Kettlebell Row

    99% 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 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 Two-arm Long Bar Row
    • Equipment: free weights, the same as the Bent Over Two-arm Long Bar Row
    • Body position: standing, the same as the Bent Over Two-arm Long Bar Row
  3. Straight Bar Bench Mid Rows

    3. Straight Bar Bench Mid Rows

    96% 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 Two-arm Long Bar Row
    • Equipment: free weights, the same as the Bent Over Two-arm Long Bar Row
    • Body position: standing, the same as the Bent Over Two-arm Long Bar Row
  4. Bent Over One-arm Long Bar Row

    4. Bent Over One-arm Long Bar Row

    92% match

    Middle Back · Intermediate · Compound

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

    • 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 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.

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

    Why this matches
    • Movement: bent-over row, the same as the Bent Over Two-arm Long Bar Row
    • Primary muscle: middle back, the same as the Bent Over Two-arm Long Bar Row
    • Equipment: free weights, the same as the Bent Over Two-arm Long Bar Row
    • Body position: standing, the same as the Bent Over Two-arm Long Bar Row
  6. Bent Over Two-dumbbell Row

    6. Bent Over Two-dumbbell Row

    90% match

    Middle Back · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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 Two-arm Long Bar Row
    • Primary muscle: middle back, the same as the Bent Over Two-arm Long Bar Row
    • Equipment: free weights, the same as the Bent Over Two-arm Long Bar Row
    • Body position: standing, the same as the Bent Over Two-arm Long Bar Row

  8. 8. Sled Row

    87% match

    Middle Back · Intermediate · Compound

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

You might substitute the bent-over long bar row because of lower-back pain, lack of a barbell, or to correct strength imbalances. The barbell row requires a sustained hip hinge that raises spinal compression; chest-supported or seated options remove the hinge and lower lumbar loading. Unilateral choices like single-arm DB rows address side-to-side discrepancies by allowing greater scapular retraction and a longer range of humeral extension. Grip limitations or shoulder irritation also push you toward neutral-grip or machine-based rows that change the line of pull and shift activation between rhomboids, mid-trapezius and lats. Choose an alternative that matches your symptom profile and training goal.

Bent Over Two-arm Long Bar Row FAQ

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

The exercise primarily targets the middle back, rhomboids and middle/lower traps, while also recruiting the lats, posterior deltoids and biceps. The erector spinae and glutes engage isometrically for hip hinge stability, so maintain a neutral spine and retract the scapulae as you pull.

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

Yes, you can build comparable middle-back mass with alternatives that maintain horizontal pull and progressive overload, such as heavy T-bar rows, single-arm dumbbell rows, and weighted cable rows. Focus on increasing load or time under tension, use controlled eccentrics, and cue full scapular retraction to ensure targeted rhomboid and mid-trap growth.

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