10 Best Inverted Row Alternatives for Limited Equipment

The Inverted Row is done hanging. Ranked closest by our scoring: the Inverted Row With Straps, the Bodyweight Standing Row and London Bridges. A harder version, the Muscle-up (On Vertical Bar), is listed below as a progression rather than a swap.

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

Original Exercise: Inverted Row

Inverted RowPlay demonstration
Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Inverted Row
  1. Set up a bar at waist height on a Smith machine or use a suspension trainer.
  2. Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart.
  3. Walk your feet forward, leaning back until your body is at a slight angle.
  4. Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together.
  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.
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Ranked Inverted Row Alternatives

10 substitutes, ranked by how closely each one matches the Inverted 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. 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

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

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

    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, not lats
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: hanging, the same as the Inverted Row
  2. Muscle-up (On Vertical Bar)Play demonstration

    Progression

    2. Muscle-up (On Vertical Bar)

    96% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound

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

    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, the same as the Inverted Row
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: hanging, the same as the Inverted Row
    • Balance: harder to stay steady on than the Inverted Row
  3. Best match
    Inverted Row With StrapsPlay demonstration

    3. Inverted Row With Straps

    85% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, taken with a neutral grip.

    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 Inverted Row
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: hanging, the same as the Inverted Row
  4. Inverted Row On BenchPlay demonstration

    4. Inverted Row On Bench

    84% 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, not lats
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: hanging, the same as the Inverted Row
  5. Bodyweight Standing RowPlay demonstration

    5. Bodyweight Standing Row

    81% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

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

    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 Inverted Row
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: standing, not hanging
  6. London Bridges

    6. London Bridges

    80% match
    • Lats
    • Other
    • Intermediate
    • Compound

    It still works the lats, through a different movement.

    How to perform this exercise
    1. Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
    2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
    3. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
    4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

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

    Why this matches
    • Primary muscle: lats, the same as the Inverted Row
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: lying on your back, not hanging
  7. Suspended RowPlay demonstration

    7. Suspended Row

    79% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the lats.

    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 Inverted Row
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: hanging, the same as the Inverted Row
  8. Bodyweight Mid Row

    8. Bodyweight Mid Row

    77% 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 lats
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: lying face down, not hanging
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip Row

    77% 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 Inverted Row
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: standing, not hanging
  10. Elbow Lift - Reverse Push-upPlay demonstration

    10. Elbow Lift - Reverse Push-up

    76% 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, not lats
    • Equipment: bodyweight only, the same as the Inverted Row
    • Body position: lying on your back, not hanging

Why You Might Need an Inverted Row Alternative

You might substitute Inverted Row V. 2 for several practical reasons: shoulder pain with horizontal suspension angles, lack of a suitable bar or suspension system, travel or home workouts, or the need for a harder or easier progression. Alternatives let you manage loading and joint angles while preserving the horizontal pull pattern that stresses the lats and scapular retractors. For shoulder issues choose a neutral-grip ring or TRX row and cue thoracic extension with scapular retraction to reduce impingement. To increase difficulty, use a more horizontal body angle or add a weighted vest to preserve mechanical tension and progressive overload.

Inverted Row FAQ

What muscles does Inverted Row V. 2 work?

The exercise primarily targets the latissimus dorsi and scapular retractors (rhomboids, middle trapezius), with secondary loading of the posterior deltoids, biceps, and spinal erectors. Biomechanically it’s a horizontal pull, so cue scapular retraction and elbow drive to the hip to emphasize lat engagement.

What is the best bodyweight alternative to Inverted Row V. 2?

The ring row (or TRX row) is the top bodyweight alternative because it preserves the horizontal-pull pattern and lets you easily adjust intensity by changing body angle. Maintain a straight plank line, fully retract the scapula at the top, and pull the elbow back toward the hip to maximize lat activation.

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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