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

What can I do instead of Bent Over Two-arm Long Bar Row? Use chest-supported rows, single-arm dumbbell rows, seated cable rows, inverted rows or T-bar rows to recreate the same horizontal pull and middle-back activation. Brace your core, hinge at the hips and pull elbows back, squeezing the scapulae to maximize mid-trap and rhomboid engagement.

Original Exercise: Bent Over Two-arm Long Bar Row

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
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Bent Over Two-arm Long Bar Row Alternatives

Best Match
T-Bar Row With Handle

1. T-Bar Row With Handle

99.9% 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

2. Two-Arm Kettlebell Row

99.4% 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

3. Straight Bar Bench Mid Rows

96% 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.
Bent Over One-Arm Long Bar Row

4. Bent Over One-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 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).
Alternating Kettlebell Row

5. Alternating Kettlebell Row

92.2% 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-Dumbbell Row

6. Bent Over Two-Dumbbell Row

89.5% 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

7. Bent Over Two-Dumbbell Row With Palms In

89.5% 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.
Sled Row

8. Sled Row

87.3% Match
Middle-back Other Intermediate Isolation
How to perform this exercise
  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
  2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
  3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
  4. Take a step or two back to get tension in the line and repeat.
Alternating Renegade Row

9. Alternating Renegade Row

81.6% 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.
Barbell Bent Over Row

10. Barbell Bent Over Row

81% Match
Upper-back Barbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the hips while keeping your back straight and chest up.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.

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.

How to Choose the Right Substitute

Match the substitute to the limiting factor: if your lower back hurts, pick chest-supported rows or seated cable rows to eliminate the hip-hinge demand; cue: set the pad so your chest sits flush and lead with the elbows. For unilateral weaknesses, choose single-arm dumbbell rows and keep a flat torso while pulling the elbow toward the hip to target rhomboids and lats. If you lack heavy load, use T-bar rows or heavy cable rows for progressive overload; focus on a controlled eccentric and strong scapular squeeze to maximize middle-back recruitment. Factor in equipment, desired range of motion, and how much spinal loading you can tolerate.

Frequently Asked Questions

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.

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

The inverted row (body row) is the best bodyweight substitute because it reproduces a horizontal pulling pattern and forces scapular retraction. Keep your body rigid in a straight plank, pull your chest to the bar or rings, leading with the elbows and squeezing the shoulder blades to emphasize middle-back activation.

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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