10 Best Lever One Arm Bent Over Row Alternatives for Limited Equipment

The Lever One Arm Bent Over Row is done standing with a barbell. Ranked closest by our scoring: the Barbell Bent Over Row, the Kettlebell Alternating Row and the EZ Bar Reverse Grip Bent Over Row. A harder version, the Barbell Pendlay Row, is listed below as a progression rather than a swap.

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

Original Exercise: Lever One Arm Bent Over Row

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

Secondary muscles: Biceps, Forearms

How to perform Lever One Arm Bent Over Row
  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
  2. Bend forward at the hips, keeping your back straight and your head up.
  3. Let the barbell hang in front of you with your arms fully extended.
  4. Pull the barbell up towards your chest, keeping your elbows close to your body.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower the barbell back down to the starting position.
  7. Repeat for the desired number of repetitions.
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Ranked Lever One Arm Bent Over Row Alternatives

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

  1. Best match
    Barbell Bent Over RowPlay demonstration

    1. Barbell Bent Over Row

    92% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works 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 hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    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.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: bent-over row, the same as the Lever One Arm Bent Over Row
    • Primary muscle: upper back, the same as the Lever One Arm Bent Over Row
    • Equipment: free weights, the same as the Lever One Arm Bent Over Row
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  2. Barbell Pendlay RowPlay demonstration

    Progression

    2. Barbell Pendlay Row

    92% match
    • Upper Back
    • Barbell
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Bend forward at the hips, keeping your back straight and your chest up.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: bent-over row, the same as the Lever One Arm Bent Over Row
    • Primary muscle: upper back, the same as the Lever One Arm Bent Over Row
    • Equipment: free weights, the same as the Lever One Arm Bent Over Row
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  3. Kettlebell Alternating RowPlay demonstration

    3. Kettlebell Alternating Row

    89% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the upper back.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull one kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the kettlebell back down to the starting position and repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

    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 One Arm Bent Over Row
    • Equipment: free weights, the same as the Lever One Arm Bent Over Row
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  4. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    4. EZ Bar Reverse Grip Bent Over Row

    88% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound

    A good swap when you have an EZ bar to work with, and it still works the upper back.

    How to perform this exercise
    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.

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

    Why this matches
    • Movement: bent-over row, the same as the Lever One Arm Bent Over Row
    • Primary muscle: upper back, the same as the Lever One Arm Bent Over Row
    • Equipment: free weights, the same as the Lever One Arm Bent Over Row
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  5. Kettlebell Two Arm RowPlay demonstration

    5. Kettlebell Two Arm Row

    88% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells 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 One Arm Bent Over Row
    • Equipment: free weights, the same as the Lever One Arm Bent Over Row
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  6. One Arm Towel RowPlay demonstration

    6. One Arm Towel Row

    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, 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 One Arm Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  7. Band One Arm Standing Low RowPlay demonstration

    7. Band One Arm Standing Low Row

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

    A good swap when you have a band to work with, and it still works the upper back.

    How to perform this exercise
    1. Attach the band to a stable anchor point at waist height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the band with one hand, palm facing inward, and step back to create tension in the band.
    4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    5. Pull the band towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    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 One Arm Bent Over Row
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  8. Cable One Arm Bent Over RowPlay demonstration

    8. Cable One Arm Bent Over Row

    85% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
    4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
    5. Pause for a moment, then slowly extend your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Movement: bent-over row, the same as the Lever One Arm Bent Over Row
    • Primary muscle: upper back, the same as the Lever One Arm Bent Over Row
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Lever One Arm Bent Over Row
  9. Smith One Arm RowPlay demonstration

    9. Smith One Arm Row

    82% match
    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the height of the smith machine bar to waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
    5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
    7. Repeat for the desired number of repetitions, then switch to the other arm.

    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 One Arm Bent Over Row
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Lever One Arm Bent Over Row
    • Balance: easier to stay steady on than the Lever One Arm Bent Over Row
  10. ElevatorPlay demonstration

    10. Elevator

    82% 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 Lever One Arm Bent Over Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Lever One Arm Bent Over Row

Lever One Arm Bent Over Row FAQ

What muscles does Lever One Arm Bent Over Row work?

The movement primarily targets the latissimus dorsi, rhomboids, middle trapezius, and posterior deltoid, with the biceps assisting. The erector spinae and hip extensors stabilize the torso during the hip hinge while the scapular retractors drive the concentric pull.

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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