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

The Bent Over Two-dumbbell Row is done standing with dumbbells. 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-dumbbell Row

Bent Over Two-dumbbell Row
Primary muscle
Middle Back
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats, Shoulders

How to perform Bent Over Two-dumbbell Row
  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.
Filter Bent Over Two-dumbbell Row alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

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. Bodyweight Standing Row (With Towel)Play demonstration

    1. Bodyweight Standing Row (With Towel)

    73% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the middle back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. 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-dumbbell Row
    • Balance: harder to stay steady on than the Bent Over Two-dumbbell Row
  2. ElevatorPlay demonstration

    2. Elevator

    71% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the middle back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. 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-dumbbell Row
  3. Bodyweight Standing Close-grip RowPlay demonstration

    3. Bodyweight Standing Close-grip Row

    70% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. 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-dumbbell Row
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    70% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. 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-dumbbell Row
  5. One Arm Towel RowPlay demonstration

    5. One Arm Towel Row

    66% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. 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-dumbbell Row
    • Balance: harder to stay steady on than the Bent Over Two-dumbbell Row
  6. Bodyweight Standing One Arm RowPlay demonstration

    6. Bodyweight Standing One Arm Row

    65% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. 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-dumbbell Row
    • Balance: harder to stay steady on than the Bent Over Two-dumbbell Row
  7. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    7. Bodyweight Standing One Arm Row (With Towel)

    65% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. 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-dumbbell Row
    • Balance: harder to stay steady on than the Bent Over Two-dumbbell Row
  8. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    8. Bodyweight Standing Close-grip One Arm Row

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell 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 dumbbell back down to the starting position.
    5. 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-dumbbell Row
    • Balance: harder to stay steady on than the Bent Over Two-dumbbell Row
  9. Suspended RowPlay demonstration

    9. Suspended Row

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, not middle back
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  10. Scapula DipsPlay demonstration

    10. Scapula Dips

    56% match
    • Traps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
    4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Bent Over Two-dumbbell Row

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology