10 Best Smith Machine Bent Over Row Alternatives for Limited Equipment

Ranked Smith Machine Bent Over Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Bent Over 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

   

   1. Sled Row

   78% match

   • Middle Back
   • Other
   • Intermediate
   • Compound

   It still works the middle back, through a different movement.

   How to perform this exercise

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
   2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
   3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
   4. Take a step or two back to get tension in the line and repeat.

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

   Why this matches

   • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: a machine, the same as the Smith Machine Bent Over Row
   • Body position: standing, the same as the Smith Machine Bent Over Row
2. 

   2. Straight Bar Bench Mid Rows

   75% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the middle back.

   How to perform this exercise

   1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
   2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
   3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

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

   Why this matches

   • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Bent Over Row
3. 

   3. Bent Over Two-arm Long Bar Row

   71% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
   2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
   3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
   4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
   5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
   6. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Bent Over Row
4. 

   4. T-bar Row With Handle

   71% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   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 over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
   3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
   4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. 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.

   Why this matches

   • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Bent Over Row
5. 

   5. Bent Over Two-dumbbell Row

   70% match

   • Middle Back
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
   3. Slowly lower the weight again to the starting position as you inhale.
   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: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Bent Over Row
6. 

   6. Bent Over Two-dumbbell Row With Palms In

   70% match

   • Middle Back
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. With a dumbbell in each hand (palms facing each other), 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 weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   2. While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
   3. Slowly lower the weight again to the starting position as you inhale.
   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: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Bent Over Row
7. 

   7. Two-arm Kettlebell Row

   70% match

   • Middle Back
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
   2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

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

   Why this matches

   • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Bent Over Row
8. 

   8. Incline Bench Pull

   70% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
   2. Let the arms hang to your sides fully extended as they point to the floor.
   3. Turn the wrists until your hands have a pronated (palms down) grip.
   4. Now flare the elbows out. This will be your starting position.
   5. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
   6. Slowly go back down to the starting position as you breathe in.
   7. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: middle back, the same as the Smith Machine Bent Over Row
   • Equipment: free weights, not a machine
   • Body position: lying face down, not standing
9. Play demonstration

   9. Smith Bent Over Row

   66% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand facing the bar with your feet shoulder-width apart.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the bar back down 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: upper back, not middle back
   • Equipment: a machine, the same as the Smith Machine Bent Over Row
   • Body position: standing, the same as the Smith Machine Bent Over Row
10. Play demonstration

    10. Lever Reverse T-Bar Row

    64% match

    • Upper Back
    • Lever
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the seat height and footplate position on the leverage machine.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms 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: upper back, not middle back
    • Equipment: a machine, the same as the Smith Machine Bent Over Row
    • Body position: standing, the same as the Smith Machine Bent Over Row