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 Bodyweight Standing Close-grip Row, the Bodyweight Standing Row and the Bodyweight Standing Row (With Towel).

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

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
    Bodyweight Standing Close-grip RowPlay demonstration

    1. 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
  2. Bodyweight Standing RowPlay demonstration

    2. 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
  3. Bodyweight Standing Row (With Towel)Play demonstration

    3. 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
  4. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    4. Bodyweight Standing Close-grip One Arm Row

    79% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

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

    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 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
  5. Suspended RowPlay demonstration

    5. Suspended Row

    77% 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 Reverse Grip Bent-over Rows
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  6. Bodyweight Standing One Arm RowPlay demonstration

    6. Bodyweight Standing One Arm Row

    77% 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 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
  7. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    7. Bodyweight Standing One Arm Row (With Towel)

    76% 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 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
  8. ElevatorPlay demonstration

    8. Elevator

    70% 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, not lats
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Reverse Grip Bent-over Rows
  9. Inverted RowPlay demonstration

    9. Inverted Row

    67% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or 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 Reverse Grip Bent-over Rows
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Inverted Row With StrapsPlay demonstration

    10. Inverted Row With Straps

    67% 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 Reverse Grip Bent-over Rows
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing

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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