10 Best Lever Bent Over Row Alternatives for Limited Equipment

The Lever Bent Over Row is done standing with a barbell. 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: Lever Bent Over Row

Lever Bent Over RowPlay demonstration
Primary muscle
Upper Back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Lever Bent Over Row
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend forward at the hips, keeping your back straight and chest up.
  4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Lever Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Lever 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

    89% 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Lever 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Lever Bent Over Row
    • Balance: harder to stay steady on than the Lever Bent Over Row
  3. Front Lever RepsPlay demonstration

    3. Front Lever Reps

    75% 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Lever Bent Over Row
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    74% 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. 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 Lever Bent Over Row
  5. Back LeverPlay demonstration

    5. Back Lever

    74% 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Lever Bent Over Row
  6. Inverted Row Bent KneesPlay demonstration

    6. Inverted Row Bent Knees

    71% 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  7. Inverted Row On BenchPlay demonstration

    7. Inverted Row On Bench

    71% 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Elbow Lift - Reverse Push-upPlay demonstration

    8. Elbow Lift - Reverse Push-up

    71% 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 Lever Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Bodyweight Standing Close-grip RowPlay demonstration

    9. Bodyweight Standing Close-grip 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. 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 Lever Bent Over Row
  10. Bodyweight Standing Row (With Towel)Play demonstration

    10. 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 Lever Bent Over Row
    • Balance: harder to stay steady on than the Lever Bent Over Row

Why You Might Need a Lever Bent Over Row Alternative

You may substitute the Lever Bent Over Row because of low-back pain, lack of a specific barbell setup, or to correct movement imbalances. The bent-over position increases lumbar shear if technique or core strength is lacking; chest-supported or seated variations remove spinal loading and isolate scapular retraction. Unilateral options like the single-arm DB row address side-to-side strength gaps and improve lat recruitment. Choose alternatives that preserve the same movement pattern, hip-hinge or elbow-driven horizontal pull, so you maintain posterior chain and upper-back activation without compromising safety.

Lever Bent Over Row FAQ

What muscles does Lever Bent Over Row work?

The Lever Bent Over Row targets the upper back, lats, rhomboids, middle traps, and posterior deltoids while also taxing the erector spinae isometrically for spinal support. Proper execution relies on a hip hinge and elbow-driven horizontal pulling to emphasize scapular retraction and lat length-tension.

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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