10 Best Inverted Row On Bench Alternatives for Limited Equipment

The Inverted Row On Bench is done hanging. Ranked closest by our scoring: the Inverted Row Bent Knees, the Elbow Lift - Reverse Push-up and the Skin The Cat. Three harder versions, Front Lever Reps, the Back Lever and the Muscle-up (On Vertical Bar), are listed below as progressions rather than swaps.

Inverted Row On BenchWatch the Inverted Row On Bench

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Inverted Row On Bench

The steps for the Inverted Row On Bench itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, forearms · Bodyweight · Intermediate · Compound

  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.

The 10 Best Inverted Row On Bench Alternatives

10 substitutes, ranked by how closely each one matches the Inverted Row On Bench 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Inverted Row Bent KneesPlay demonstration

    1. Inverted Row Bent Knees

    99% match

    Upper Back · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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 Inverted Row On Bench
    • Equipment: bodyweight only, the same as the Inverted Row On Bench
    • Body position: hanging, the same as the Inverted Row On Bench
  2. Elbow Lift - Reverse Push-upPlay demonstration

    2. Elbow Lift - Reverse Push-up

    91% match

    Upper Back · Intermediate · Compound

    The same equipment, done lying on your back instead.

    • Bodyweight
    How to perform it
    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 Inverted Row On Bench
    • Equipment: bodyweight only, the same as the Inverted Row On Bench
    • Body position: lying on your back, not hanging
  3. Skin The CatPlay demonstration

    3. Skin The Cat

    88% match

    Upper Back · Intermediate · Compound

    It uses the same equipment and still works the upper back.

    • Bodyweight
    How to perform it
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    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 Inverted Row On Bench
    • Equipment: bodyweight only, the same as the Inverted Row On Bench
    • Body position: hanging, the same as the Inverted Row On Bench
  4. Inverted RowPlay demonstration

    4. Inverted Row

    84% match

    Lats · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the lats rather than the upper back.

    • Bodyweight
    How to perform it
    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, not upper back
    • Equipment: bodyweight only, the same as the Inverted Row On Bench
    • Body position: hanging, the same as the Inverted Row On Bench
  5. Front Lever RepsPlay demonstration

    Progression

    5. Front Lever Reps

    83% match

    Upper Back · Advanced · Compound

    Pick this when you want a harder version that still works the upper back.

    • Bodyweight
    How to perform it
    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 Inverted Row On Bench
    • Equipment: bodyweight only, the same as the Inverted Row On Bench
    • Body position: hanging, the same as the Inverted Row On Bench
    • Balance: harder to stay steady on than the Inverted Row On Bench

  6. Progression

    6. Back Lever

    83% match

    Upper Back · Advanced · Compound

  8. 8. Elevator

    81% match

    Upper Back · Intermediate · Compound

How to Choose the Right Inverted Row On Bench Substitute

Select a substitute based on equipment, training goal, and injury history. For limited gear choose ring/TRX or bar inverted rows and adjust body angle to scale load; set your feet higher to reduce resistance or lower them to increase it. For hypertrophy favor controlled tempo and full ROM; for strength increase load with weighted chest-supported rows or single-arm dumbbell rows. Watch muscle activation: vertical pulls bias lats and long-head activation, horizontal pulls emphasize scapular retractors, cue a strong scapular squeeze and neutral spine to maximize targeted recruitment.

Inverted Row On Bench FAQ

What muscles does Inverted Row On Bench work?

The inverted row primarily targets the mid and upper back: rhomboids, middle trapezius, posterior deltoids, and latissimus dorsi, with secondary biceps involvement. Mechanically it’s a horizontal pull that relies on scapular retraction; squeeze the shoulder blades together at the top to maximize upper-back activation.

What is the best bodyweight alternative to Inverted Row On Bench?

Ring rows or TRX rows are the best bodyweight alternative because they preserve the horizontal pull pattern and allow easy load scaling. Set the rings at waist height, keep a rigid plank, pull your chest to the handles, and actively retract the scapula to match the muscle activation of the bench inverted row.

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