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.

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Original Exercise: Reverse Grip Bent-over Rows

Reverse Grip Bent-over Rows
Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats, Shoulders

How to perform Reverse Grip Bent-over Rows
  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.
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Ranked 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. 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
    Barbell Reverse Grip Bent Over RowPlay demonstration

    1. Barbell Reverse Grip Bent Over Row

    99% match
    • Lats
    • Barbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the lats.

    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
    • 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
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    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
    • 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
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  4. Barbell One Arm Bent Over RowPlay demonstration

    4. Barbell One Arm Bent Over Row

    88% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    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
    • 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
  5. Kettlebell One Arm RowPlay demonstration

    5. Kettlebell One Arm Row

    88% match
    • Lats
    • Kettlebell
    • Intermediate
    • Compound
    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 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
    • Bodyweight
    • Beginner
    • 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 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
    • 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. 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
  8. Bodyweight Standing RowPlay demonstration

    8. Bodyweight Standing Row

    85% 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 Reverse Grip Bent-over Rows
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  9. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    9. EZ Bar Reverse Grip Bent Over Row

    85% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound
    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 Reverse Grip Bent-over Rows
    • Primary muscle: upper back, not lats
    • Equipment: free weights, the same as Reverse Grip Bent-over Rows
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  10. Bodyweight Standing Row (With Towel)Play demonstration

    10. Bodyweight Standing Row (With Towel)

    84% 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 Reverse Grip Bent-over Rows
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Reverse Grip Bent-over Rows
    • Balance: harder to stay steady on than 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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