10 Best One-arm Long Bar Row Alternatives for Limited Equipment

The One-arm Long Bar Row is done standing with a barbell. Ranked closest by our scoring: the Kettlebell One Arm Row, the Barbell One Arm Bent Over Row and the Shotgun Row.

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

Original Exercise: One-arm Long Bar Row

One-arm Long Bar Row
Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats

How to perform One-arm Long Bar Row
  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.
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Ranked One-arm Long Bar Row Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Long Bar 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
    Kettlebell One Arm RowPlay demonstration

    1. Kettlebell One Arm Row

    99% match
    • Lats
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebell 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 kettlebell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides and repeat with 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 Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
    • Body position: standing, the same as the One-arm Long Bar Row
  2. Barbell One Arm Bent Over RowPlay demonstration

    2. Barbell One Arm Bent Over Row

    95% match
    • Lats
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
    3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the barbell back down to the starting position in a controlled manner.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the One-arm Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
    • Body position: standing, the same as the One-arm Long Bar Row
  3. Shotgun Row

    3. Shotgun Row

    89% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    A good swap when you have a cable machine to work with, and it still works the lats.

    How to perform this exercise
    1. Attach a single handle to a low cable.
    2. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
    3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
    4. After a brief pause, return to the starting position.

    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 Long Bar Row
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the One-arm Long Bar Row
  4. Barbell Reverse Grip Bent Over RowPlay demonstration

    4. Barbell Reverse Grip Bent Over Row

    89% match
    • Lats
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than 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 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.

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

    Why this matches
    • Primary muscle: lats, the same as the One-arm Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
    • Body position: standing, the same as the One-arm Long Bar Row
  5. Bent Over Barbell Row

    5. Bent Over Barbell Row

    89% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
    3. Then inhale and slowly lower the barbell back to the starting position.
    4. Repeat for the recommended amount 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 Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
    • Body position: standing, the same as the One-arm Long Bar Row
  6. Reverse Grip Bent-over Rows

    6. Reverse Grip Bent-over Rows

    89% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand erect while holding a barbell with a supinated grip (palms facing up).
    2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
    4. Slowly lower the weight again to the starting position as you inhale.
    5. Repeat for the recommended amount 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 Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
    • Body position: standing, the same as the One-arm Long Bar Row
  7. One-arm Dumbbell Row

    7. One-arm Dumbbell Row

    89% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the lats.

    How to perform this exercise
    1. Choose a flat bench and place a dumbbell on each side of it.
    2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
    3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
    4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
    5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
    6. Repeat the movement for the specified amount of repetitions.
    7. Switch sides and repeat again with 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 Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
  8. Dumbbell One Arm Bent-over RowPlay demonstration

    8. Dumbbell One Arm Bent-over Row

    88% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the dumbbell back down 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
    • Primary muscle: lats, the same as the One-arm Long Bar Row
    • Equipment: free weights, the same as the One-arm Long Bar Row
    • Body position: standing, the same as the One-arm Long Bar Row
    • Balance: easier to stay steady on than the One-arm Long Bar Row
  9. Bodyweight Standing One Arm RowPlay demonstration

    9. Bodyweight Standing One Arm Row

    88% 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.
    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 Long Bar Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Long Bar Row
    • Balance: harder to stay steady on than the One-arm Long Bar Row
  10. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    10. 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 Long Bar Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the One-arm Long Bar Row
    • Balance: harder to stay steady on than the One-arm Long Bar Row

Why You Might Need a One-arm Long Bar Row Alternative

You may substitute the One-arm Long Bar Row because of shoulder or wrist pain from a wide bar grip, lack of a long barbell, unilateral imbalances, or programming needs for different loading. When swapping exercises, preserve the horizontal-pull mechanics and lat-dominant activation, focus on humeral extension and scapular retraction. For example, a chest-supported row reduces lumbar shear; cue a neutral spine, retract the scapula before the pull, then drive the elbow back to maximize lat recruitment. If grip limits load, use straps or neutral handles to shift stress off the forearms and onto the lats.

How to Choose the Right One-arm Long Bar Row Substitute

Match the substitute to the movement pattern, loading requirement and unilateral needs. For unilateral carryover choose a single-arm dumbbell row and cue a stable hip hinge with the elbow tracking close to the ribcage to maintain lat torque. For heavier loading or spine support choose a T-bar or chest-supported row and maintain a slight torso angle with a tight core to preserve horizontal pull. If grip is the limiter, pick cable or machine rows or use straps so the lats, not the forearms, fail first. Prioritize full scapular retraction and a controlled eccentric to optimize activation and hypertrophy.

One-arm Long Bar Row FAQ

What muscles does One-arm Long Bar Row work?

The One-arm Long Bar Row primarily targets the latissimus dorsi and also loads the teres major, rhomboids, posterior deltoid and biceps as secondary movers. Biomechanically it is a horizontal pulling pattern, focus on elbow-driven humeral extension and scapular retraction to emphasize lat activation while the core and erector spinae stabilize the torso.

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