10 Best Dumbbell Bent Over Row Alternatives for Back and Lat Strength

The Dumbbell Bent Over Row is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Standing Row (With Towel), the Bodyweight Standing Close-grip Row and the Bodyweight Standing Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Bent Over Row

Dumbbell Bent Over RowPlay demonstration
Primary muscle
Lats
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Dumbbell Bent Over Row
  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.
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Ranked Dumbbell Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Bent Over 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
    Bodyweight Standing Row (With Towel)Play demonstration

    1. Bodyweight Standing Row (With Towel)

    88% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    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, the same as the Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
    • Balance: harder to stay steady on than the Dumbbell Bent Over Row
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    85% 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, the same as the Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    85% 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 Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
  4. Bodyweight Standing One Arm RowPlay demonstration

    4. Bodyweight Standing One Arm Row

    80% 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 Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
    • Balance: harder to stay steady on than the Dumbbell Bent Over Row
  5. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    5. Bodyweight Standing One Arm Row (With Towel)

    80% 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 Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
    • Balance: harder to stay steady on than the Dumbbell Bent Over Row
  6. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    6. Bodyweight Standing Close-grip One Arm Row

    77% 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 Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
    • Balance: harder to stay steady on than the Dumbbell Bent Over Row
  7. Suspended RowPlay demonstration

    7. Suspended Row

    77% 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, the same as the Dumbbell Bent Over Row
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  8. ElevatorPlay demonstration

    8. Elevator

    71% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    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 lats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Bent Over Row
  9. Inverted Row With StrapsPlay demonstration

    9. Inverted Row With Straps

    71% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    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, the same as the Dumbbell Bent Over Row
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  10. Inverted RowPlay demonstration

    10. Inverted Row

    68% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or 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, the same as the Dumbbell Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

Why You Might Need a Dumbbell Bent Over Row Alternative

A lifter reaches for a substitute when the dumbbells are gone, when only a barbell is free, or when one side pulls harder than the other and needs work on its own. The Dumbbell Bent Over Row asks for two matching dumbbells at once, which is exactly the setup a busy gym runs out of first. A barbell holds both hands on one grip and does not need a matching pair, so it picks up the same forward hinge without hunting for weight. A single dumbbell or kettlebell lets one arm work while the other rests, which suits a side that lags. With no weight in reach at all, a towel held in both hands still gives your lats something to pull against.

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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