10 Best Smith Narrow Row Alternatives for Limited Equipment

Ranked Smith Narrow Row Alternatives

10 substitutes, ranked by how closely each one matches the Smith Narrow 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

   Play demonstration

   1. Smith Bent Over Row

   96% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   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, the same as the Smith Narrow Row
   • Equipment: a machine, the same as the Smith Narrow Row
   • Body position: standing, the same as the Smith Narrow Row
2. Play demonstration

   2. Smith Reverse Grip Bent Over Row

   96% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   The same equipment, taken with an underhand grip.

   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 underhand grip, hands 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, the same as the Smith Narrow Row
   • Equipment: a machine, the same as the Smith Narrow Row
   • Body position: standing, the same as the Smith Narrow Row
3. Play demonstration

   3. Lever Reverse T-Bar Row

   94% match

   • Upper Back
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the upper back.

   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, the same as the Smith Narrow Row
   • Equipment: a machine, the same as the Smith Narrow Row
   • Body position: standing, the same as the Smith Narrow Row
4. Play demonstration

   4. Lever T Bar Row

   94% match

   • Upper Back
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and footplate position to ensure proper alignment.
   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 torso, squeezing your shoulder blades together.
   6. Pause for a moment at the peak contraction, then slowly release the handles 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, the same as the Smith Narrow Row
   • Equipment: a machine, the same as the Smith Narrow Row
   • Body position: standing, the same as the Smith Narrow Row
5. Play demonstration

   5. Lever T-Bar Reverse Grip Row

   94% match

   • Upper Back
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Keep your back straight and engage your core.
   4. Pull the handles towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and extend your arms 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

   • Primary muscle: upper back, the same as the Smith Narrow Row
   • Equipment: a machine, the same as the Smith Narrow Row
6. Play demonstration

   6. Smith One Arm Row

   88% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Adjust the height of the smith machine bar to waist level.
   2. Stand facing the smith machine 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 one hand using an overhand grip, with your palm facing down.
   5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
   7. 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: upper back, the same as the Smith Narrow Row
   • Equipment: a machine, the same as the Smith Narrow Row
   • Body position: standing, the same as the Smith Narrow Row
7. Play demonstration

   7. Elevator

   82% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

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

   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, the same as the Smith Narrow Row
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Narrow Row
   • Balance: harder to stay steady on than the Smith Narrow Row
8. Play demonstration

   8. Kettlebell Two Arm Row

   82% match

   • Upper Back
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the kettlebells back down 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, the same as the Smith Narrow Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Narrow Row
   • Balance: harder to stay steady on than the Smith Narrow Row
9. Play demonstration

   9. Barbell Bent Over Row

   82% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the hips while keeping your back straight and chest up.
   3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
   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: upper back, the same as the Smith Narrow Row
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Narrow Row
   • Balance: harder to stay steady on than the Smith Narrow Row
10. Play demonstration

    10. Dumbbell Reverse Grip Row

    82% match

    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with an overhand grip, palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Let your arms hang straight down, fully extended, with a slight bend in your elbows.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells 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, the same as the Smith Narrow Row
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Narrow Row
    • Balance: harder to stay steady on than the Smith Narrow Row