10 EZ Bar Reverse-Grip Bent-Over Row Alternatives for Limited Gear

The EZ Bar Reverse Grip Bent Over Row is done standing with an EZ bar. Ranked closest by our scoring: the Elevator, the One Arm Towel Row and Front Lever Reps.

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

Original Exercise: EZ Bar Reverse Grip Bent Over Row

EZ Bar Reverse Grip Bent Over RowPlay demonstration
Primary muscle
Upper Back
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform EZ Bar Reverse Grip Bent Over Row
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold the ez barbell with an underhand grip, palms facing up, and hands 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 ez barbell towards your lower chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked EZ Bar Reverse Grip Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the EZ Bar Reverse Grip 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
    ElevatorPlay demonstration

    1. Elevator

    85% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

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

    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, the same as the EZ Bar Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the EZ Bar Reverse Grip Bent Over Row
  2. One Arm Towel RowPlay demonstration

    2. One Arm Towel Row

    77% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

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

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

    3. Bodyweight Standing Close-grip Row

    72% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

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

    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 upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the EZ Bar Reverse Grip Bent Over Row
  4. Front Lever RepsPlay demonstration

    4. Front Lever Reps

    71% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs 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: upper back, the same as the EZ Bar Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the EZ Bar Reverse Grip Bent Over Row
  5. Bodyweight Standing RowPlay demonstration

    5. 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 upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the EZ Bar Reverse Grip Bent Over Row
  6. Back LeverPlay demonstration

    6. Back Lever

    70% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. Bend your knees and tuck them towards your chest.
    4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
    5. Hold this position for a few seconds, then slowly lower your legs 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: upper back, the same as the EZ Bar Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the EZ Bar Reverse Grip Bent Over Row
  7. Bodyweight Standing Row (With Towel)Play demonstration

    7. Bodyweight Standing Row (With Towel)

    69% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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 upper back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the EZ Bar Reverse Grip Bent Over Row
    • Balance: harder to stay steady on than the EZ Bar Reverse Grip Bent Over Row
  8. Inverted Row Bent KneesPlay demonstration

    8. Inverted Row Bent Knees

    67% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down 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: upper back, the same as the EZ Bar Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Inverted Row On BenchPlay demonstration

    9. Inverted Row On Bench

    67% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down 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: upper back, the same as the EZ Bar Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Elbow Lift - Reverse Push-upPlay demonstration

    10. Elbow Lift - Reverse Push-up

    67% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down 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, the same as the EZ Bar Reverse Grip Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Why You Might Need an 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.

EZ Bar Reverse Grip Bent Over Row FAQ

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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