5 EZ Bar Reverse-Grip Bent-Over Row Alternatives for Limited Gear
What can you do instead of the EZ Bar Reverse Grip Bent Over Row? Use single-arm dumbbell rows, chest-supported rows, inverted rows, seated cable rows, or a standard underhand barbell row. Each preserves the hip-hinge and elbow-back pull pattern to load the upper back—retract the scapula and lead with the elbows on each repetition.
Original Exercise: EZ Bar Reverse Grip Bent Over Row
How to Perform EZ Bar Reverse Grip Bent Over Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
- Repeat for the desired number of repetitions.
Best EZ Bar Reverse Grip Bent Over Row Alternatives
1. Dumbbell Reverse Grip Row (female)
99.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Let your arms hang straight down, fully extended, with a slight bend in your elbows.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
2. Barbell Bent Over Row
96% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
3. Barbell Pendlay Row
95.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips, keeping your back straight and your chest up.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
4. Barbell Reverse Grip Bent Over Row
85% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
5. Cable Standing Row (v-bar)
83% MatchHow to perform this exercise
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar attachment with an overhand grip, palms facing down.
- Keep your back straight and your core engaged.
- Pull the v-bar towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
6. Bent Over Barbell Row
81% MatchHow to perform this exercise
- 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.
- 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.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
7. Bent Over Two-Arm Long Bar Row
81% MatchHow to perform this exercise
- 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.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 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.
- 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.
- 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).
8. Barbell Rear Delt Row
81% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
9. Dumbbell Rear Delt Row_shoulder
81% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
10. Bent Over Two-Dumbbell Row
80.4% MatchHow to perform this exercise
- 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.
- 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.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Why You Might Need a EZ Bar Reverse Grip Bent Over Row Alternative
You might substitute the EZ bar reverse-grip row for equipment, pain, or programming reasons. A supinated EZ grip increases biceps and wrist stress; if you have elbow or wrist irritation, a neutral or pronated alternative reduces loading on those joints. Lack of an EZ bar or limited rack space also forces substitutions. Rehab or unilateral focus may push you toward single-arm rows to correct left-right strength gaps. When replacing it, keep a neutral spine, hinge at the hips, and pull the elbows toward the hips to maintain the same upper-back activation (rhomboids, mid-traps, posterior delts) while minimizing lumbar shear.
How to Choose the Right Substitute
Match the substitute to the movement pattern, loading capacity, and your joint tolerances. If you want the same horizontal pull and scapular retraction, pick chest-supported or seated cable rows and cue a full scapular squeeze. For unilateral weaknesses, choose single-arm dumbbell or Kettlebell rows and focus on stabilizing the torso with minimal rotation. If wrist pain is the issue, use a neutral-grip handle or pronated bar and pull with elbows tracking close to your torso. Also consider progressive overload options: cables and machines allow micro-loading, while dumbbells force stricter stabilization and core engagement.
Frequently Asked Questions
What muscles does EZ Bar Reverse Grip Bent Over Row work?
The exercise targets the upper back—rhomboids, mid-trapezius, and posterior deltoids—while the supinated grip increases biceps involvement. The hip hinge and horizontal pull emphasize scapular retraction and lat contribution when you pull the elbows back and down.
What is the best bodyweight alternative to EZ Bar Reverse Grip Bent Over Row?
An inverted row (feet elevated to increase difficulty) is the top bodyweight substitute because it preserves the horizontal pulling pattern and scapular retraction. Keep your body rigid, hinge slightly at the hips, and pull the chest to the bar while leading with the elbows to maximize upper-back activation.
Can I build muscle without doing EZ Bar Reverse Grip Bent Over Row?
Yes—you can build upper-back mass using alternatives that reproduce the hinge and elbow-back pull, like single-arm dumbbell rows, chest-supported rows, and seated cables. Focus on progressive overload, full range of motion, and squeezing the scapulae at peak contraction to ensure comparable muscle stimulation.
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