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 Bodyweight Standing Row (With Towel), the Elevator and the Bodyweight Standing Close-grip Row.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Bent Over Two-arm Long Bar Row
- Primary muscle
- Middle Back
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Biceps, Lats
How to perform Bent Over Two-arm Long Bar Row
- 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.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 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.
- 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.
- 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).
- Repeat for the recommended amount of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
- Lats
- Bodyweight
- Intermediate
- Compound
A looser match: it works the lats rather than the middle back.
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 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, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
- Balance: harder to stay steady on than the Bent Over Two-arm Long Bar Row
2. Elevator
70% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the middle back.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- 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 middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- 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, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
4. Bodyweight Standing Row
70% match- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- 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, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
5. One Arm Towel Row
66% match- Upper Back
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arm fully, allowing the towel to hang in front of you.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: upper back, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
- Balance: harder to stay steady on than the Bent Over Two-arm Long Bar Row
6. Bodyweight Standing One Arm Row
66% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- 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, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
- Balance: harder to stay steady on than the Bent Over Two-arm Long Bar Row
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the towel back to the starting position.
- 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, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
- Balance: harder to stay steady on than the Bent Over Two-arm Long Bar Row
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- 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, not middle back
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Bent Over Two-arm Long Bar Row
- Balance: harder to stay steady on than the Bent Over Two-arm Long Bar Row
9. Suspended Row
62% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a suspension trainer at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the handles with an overhand grip, palms facing each other.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 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, not middle back
- Equipment: a suspension trainer, not free weights
- Body position: hanging, not standing
10. Inverted Row With Straps
56% match- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Set up a suspension trainer or straps at chest height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward, leaning back until your body is at an angle.
- Keep your body straight and engage your core.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 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, not middle back
- Equipment: a suspension trainer, not free weights
- Body position: hanging, not standing
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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