10 Best Inverted Row On Bench Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Inverted Row Bent Knees

   99% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

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

   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 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. Play demonstration

   2. Elbow Lift - Reverse Push-up

   91% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   The same equipment, done lying on your back instead.

   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 Inverted Row On Bench
   • Equipment: bodyweight only, the same as the Inverted Row On Bench
   • Body position: lying on your back, not hanging
3. Play demonstration

   3. Skin The Cat

   88% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   4. Inverted Row

   84% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   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, 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. Play demonstration

   Progression

   5. Front Lever Reps

   83% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

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

   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 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. Play demonstration

   Progression

   6. Back Lever

   83% 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 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
7. Play demonstration

   Progression

   7. Muscle-up (On Vertical Bar)

   83% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
   4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
   5. Pause for a moment at the top, then slowly lower yourself 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, 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
8. Play demonstration

   8. Elevator

   81% 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, the same as the Inverted Row On Bench
   • Equipment: bodyweight only, the same as the Inverted Row On Bench
   • Body position: standing, not hanging
9. Play demonstration

   9. Barbell Incline Row

   78% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Keep your back straight and your core engaged.
   5. Pull the barbell towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the barbell 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: upper back, the same as the Inverted Row On Bench
   • Equipment: free weights, not bodyweight only
   • Body position: lying face down, not hanging
10. 

    10. Bodyweight Mid Row

    76% match

    • Middle Back
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
    2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
    3. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: middle back, not upper back
    • Equipment: bodyweight only, the same as the Inverted Row On Bench
    • Body position: lying face down, not hanging