10 Best Bodyweight Standing Row (With Towel) Alternatives for Home Workouts

Ranked Bodyweight Standing Row (With Towel) Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Standing Row (With Towel) 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

   Play demonstration

   1. Bodyweight Standing Close-grip Row

   95% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the lats.

   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, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: bodyweight only, the same as the Bodyweight Standing Row (With Towel)
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
2. Play demonstration

   2. Bodyweight Standing Row

   95% 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, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: bodyweight only, the same as the Bodyweight Standing Row (With Towel)
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
3. Play demonstration

   3. Bodyweight Standing One Arm Row

   92% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   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, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: bodyweight only, the same as the Bodyweight Standing Row (With Towel)
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
4. Play demonstration

   4. Bodyweight Standing One Arm Row (With Towel)

   92% 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, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: bodyweight only, the same as the Bodyweight Standing Row (With Towel)
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
5. Play demonstration

   5. Bodyweight Standing Close-grip One Arm Row

   89% 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, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: bodyweight only, the same as the Bodyweight Standing Row (With Towel)
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
6. Play demonstration

   6. Dumbbell Bent Over Row

   88% match

   • Lats
   • Dumbbell
   • Intermediate
   • Compound

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

   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

   • Primary muscle: lats, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
   • Balance: easier to stay steady on than the Bodyweight Standing Row (With Towel)
7. 

   7. London Bridges

   87% match

   • Lats
   • Other
   • Intermediate
   • Compound

   A straight swap when you want to keep working the lats.

   How to perform this exercise

   1. Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
   2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
   3. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
   4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

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

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: bodyweight only, the same as the Bodyweight Standing Row (With Towel)
   • Body position: lying on your back, not standing
8. Play demonstration

   8. Lever Bent-over Row With V-bar

   85% match

   • Lats
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself facing the machine.
   2. Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent.
   3. Pull the v-bar towards your abdomen, squeezing your shoulder blades together.
   4. Pause for a moment at the top of the movement, then slowly release the weight back 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, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
   • Balance: easier to stay steady on than the Bodyweight Standing Row (With Towel)
9. Play demonstration

   9. Barbell Reverse Grip Bent Over Row

   84% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
   3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
   4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Row (With Towel)
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
   • Balance: easier to stay steady on than the Bodyweight Standing Row (With Towel)
10. 

    10. Bent Over Barbell Row

    84% match

    • Lats
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Holding a barbell with a pronated grip (palms facing down), 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 barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
    3. Then inhale and slowly lower the barbell back to the starting position.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches

    • Primary muscle: lats, the same as the Bodyweight Standing Row (With Towel)
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Bodyweight Standing Row (With Towel)
    • Balance: easier to stay steady on than the Bodyweight Standing Row (With Towel)