10 Best One-arm Kettlebell Row Alternatives for Limited Equipment

Ranked One-arm Kettlebell Row Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Kettlebell 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

   Play demonstration

   1. Bodyweight Standing One Arm Row

   88% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the lats with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
   4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
   5. Squeeze your shoulder blades together at the top of the movement.
   6. Lower the dumbbell back down 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: lats, the same as the One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
2. Play demonstration

   2. Bodyweight Standing One Arm Row (With Towel)

   87% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   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 hips, keeping your back straight and your core engaged.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   5. 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: lats, the same as the One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
   • Balance: harder to stay steady on than the One-arm Kettlebell Row
3. Play demonstration

   3. Bodyweight Standing Close-grip One Arm Row

   85% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. 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: lats, the same as the One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
4. Play demonstration

   4. Bodyweight Standing Row (With Towel)

   82% 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, the same as the One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
5. Play demonstration

   5. Bodyweight Standing Close-grip Row

   78% 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 One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
6. Play demonstration

   6. Bodyweight Standing Row

   78% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   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 One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
7. Play demonstration

   7. One Arm Towel Row

   74% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the lats.

   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, not lats
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
8. Play demonstration

   8. Suspended Row

   70% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   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 One-arm Kettlebell Row
   • Equipment: a suspension trainer, not free weights
   • Body position: hanging, not standing
9. Play demonstration

   9. One Arm Against Wall

   65% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand facing a wall with your feet shoulder-width apart.
   2. Extend one arm straight out in front of you and place your palm against the wall.
   3. Engage your core and lean your body forward, keeping your arm straight and your back flat.
   4. Slowly push against the wall with your palm, activating your lat muscles.
   5. Hold the position for a few seconds, then release and repeat with the other arm.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: lats, the same as the One-arm Kettlebell Row
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the One-arm Kettlebell Row
   • Balance: easier to stay steady on than the One-arm Kettlebell Row
10. Play demonstration

    10. Inverted Row With Straps

    64% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    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 One-arm Kettlebell Row
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing