10 Best Reverse Grip Bent-over Rows Alternatives for Wrist Pain

Reverse Grip Bent-over Rows are done standing with a barbell. Ranked closest by our scoring: the Barbell Reverse Grip Bent Over Row, the Bent Over Barbell Row and the One-arm Long Bar Row.

Reverse Grip Bent-over Rows

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Reverse Grip Bent-over Rows

The steps for Reverse Grip Bent-over Rows themselves, so you can judge how close each substitute below really is.

Lats, with biceps, lats, shoulders · Barbell · Intermediate · Compound

  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.

The 10 Best Reverse Grip Bent-over Rows Alternatives

10 substitutes, ranked by how closely each one matches Reverse Grip Bent-over Rows on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Reverse Grip Bent Over RowPlay demonstration

    1. Barbell Reverse Grip Bent Over Row

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Barbell
    How to perform it
    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
    • Movement: bent-over row, the same as Reverse Grip Bent-over Rows
    • Primary muscle: lats, the same as Reverse Grip Bent-over Rows
    • Equipment: free weights, the same as Reverse Grip Bent-over Rows
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  2. Bent Over Barbell Row

    2. Bent Over Barbell Row

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Barbell
    How to perform it
    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
    • Movement: bent-over row, the same as Reverse Grip Bent-over Rows
    • Primary muscle: lats, the same as Reverse Grip Bent-over Rows
    • Equipment: free weights, the same as Reverse Grip Bent-over Rows
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  3. One-arm Long Bar Row

    3. One-arm Long Bar Row

    89% match

    Lats · Intermediate · Compound

    Pick this when you want to work the lats one side at a time.

    • Barbell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: lats, the same as Reverse Grip Bent-over Rows
    • Equipment: free weights, the same as Reverse Grip Bent-over Rows
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  6. Bodyweight Standing Close-grip RowPlay demonstration

    6. Bodyweight Standing Close-grip Row

    87% match

    Lats · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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 Reverse Grip Bent-over Rows
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  7. Dumbbell Bent Over RowPlay demonstration

    7. Dumbbell Bent Over Row

    86% match

    Lats · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
    4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the dumbbells 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
    • Movement: bent-over row, the same as Reverse Grip Bent-over Rows
    • Primary muscle: lats, the same as Reverse Grip Bent-over Rows
    • Equipment: free weights, the same as Reverse Grip Bent-over Rows
    • Body position: standing, the same as Reverse Grip Bent-over Rows

Why You Might Need a Reverse Grip Bent-over Rows Alternative

You may substitute reverse-grip bent-over rows for several reasons: wrist supination causes discomfort, biceps dominate the pull, or low-back fatigue from heavy hip hinge sets limits work capacity. Reverse grip shifts elbow orientation and increases biceps contribution; that changes force vectors on the lats and thoracic spine. Choosing a neutral-grip or unilateral option reduces pronation stress and lets you maintain a more vertical torso when needed. Technique cue: keep a braced neutral spine, avoid thoracic rounding, and drive the elbow toward the hip to emphasize lat length-tension and scapular retraction.

Reverse Grip Bent-over Rows FAQ

What muscles does Reverse Grip Bent-over Rows work?

Reverse-grip bent-over rows primarily target the latissimus dorsi while also engaging the rhomboids, middle trapezius, posterior deltoids, and biceps brachii. The supinated grip increases biceps and forearm involvement, so you recruit more elbow flexor torque in addition to shoulder extension; cue: pull the elbow back toward the hip to bias lat activation.

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