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

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Bodyweight Standing Close-grip Row

   95% match

   Lats · Beginner · Compound

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

   • Bodyweight

   How to perform it

   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. 2. Bodyweight Standing Row

   95% match

   Lats · Beginner · Compound

3. Play demonstration

   3. Bodyweight Standing One Arm Row

   92% match

   Lats · Intermediate · Compound

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

   • Bodyweight

   How to perform it

   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. 4. Bodyweight Standing One Arm Row (With Towel)

   92% match

   Lats · Intermediate · Compound

5. 5. Bodyweight Standing Close-grip One Arm Row

   89% match

   Lats · Intermediate · Compound

6. Play demonstration

   6. Dumbbell Bent Over Row

   88% match

   Lats · Intermediate · Compound

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

   • Dumbbell

   How to perform it

   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 · Intermediate · Compound

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

   • Other

   How to perform it

   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. 8. Lever Bent-over Row With V-bar

   85% match

   Lats · Intermediate · Compound

9. 9. Barbell Reverse Grip Bent Over Row

   84% match

   Lats · Intermediate · Compound

10. 10. Bent Over Barbell Row

    84% match

    Lats · Intermediate · Compound