10 Best Bent Over Two-dumbbell Row Alternatives for Lower-back Pain

Ranked Bent Over Two-dumbbell Row Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Two-dumbbell 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.

1. Best match

   

   1. Bent Over Two-dumbbell Row With Palms In

   99% match

   • Middle Back
   • Dumbbell
   • Intermediate
   • Compound

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

   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.

   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-dumbbell Row
   • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
2. 

   2. Two-arm Kettlebell Row

   99% match

   • Middle Back
   • Kettlebell
   • Intermediate
   • Compound

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

   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.

   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-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
3. 

   3. Bent Over Two-arm Long Bar Row

   99% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

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

   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).
   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 Two-dumbbell Row
   • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
4. 

   4. T-bar Row With Handle

   99% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   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.

   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-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
5. 

   5. Straight Bar Bench Mid Rows

   95% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   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.

   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-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
6. 

   6. Alternating Kettlebell Row

   92% match

   • Middle Back
   • Kettlebell
   • Intermediate
   • Compound

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

   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.

   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 Two-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
7. 

   7. Bent Over One-arm Long Bar Row

   92% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   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).
   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-dumbbell Row
   • Primary muscle: middle back, the same as the Bent Over Two-dumbbell Row
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
8. 

   8. Sled Row

   88% match

   • Middle Back
   • Other
   • Intermediate
   • Compound

   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.

   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-dumbbell Row
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
   • Balance: easier to stay steady on than the Bent Over Two-dumbbell Row
9. Play demonstration

   9. Dumbbell Bent Over Row

   85% match

   • Lats
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
   4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   6. Repeat for the desired number 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-dumbbell Row
   • Primary muscle: lats, not middle back
   • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
   • Body position: standing, the same as the Bent Over Two-dumbbell Row
10. Play demonstration

    10. Dumbbell Rear Delt Row

    84% match

    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with your palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
    5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches

    • Primary muscle: delts, not middle back
    • Equipment: free weights, the same as the Bent Over Two-dumbbell Row
    • Body position: standing, the same as the Bent Over Two-dumbbell Row