The 10 Best Bent Over Row Alternatives

The bent-over barbell row is among the best barbell pull exercises when it comes to building a strong, thick, and muscular back.

One of the major benefits of the bent-over row is that it trains nearly every muscle within the posterior chain, including the latissimus dorsi, rhomboids, teres minor, and major, trapezius, erectors, infraspinatus, hamstrings, and glutes. It also engages the biceps, forearms, and core.

With that said, the bent-over barbell row has several drawbacks that may lead you to search for an alternative. One of the main drawbacks of the barbell row is the stress it places on the lumbar spine (lower back). As you lift heavier, it becomes more difficult to perform the movement with proper form, which increases injury risk.

Furthermore, it’s a barbell movement, so if you don’t have access to a barbell, you’re out of luck. Lastly, for those that have a muscular/strength imbalance, bilateral exercise isn’t ideal.

Luckily there are plenty of barbell row alternatives you can do to build and strengthen your back. We’ve put together our definitive list of the top 10 bent-over row alternatives below! Keep reading to find out why each one was included, how to perform them, and some tips to get the most out of the exercise.

The 10 Best Bent Over Row Alternatives

1. Single-Arm Dumbbell Rows
2. Chest-Supported Machine Row
3. T-Bar Row
4. Pendlay Row
5. Inverted Row
6. Incline Dumbbell Row
7. TRX (Suspension Trainer Rows)
8. Meadows Row
9. Band Rows
10. Lat Pulldown

Single-Arm Dumbbell Rows

When to perform single-arm dumbbell rows

A single-arm dumbbell row is a great bent-over barbell row alternative if you have a muscular imbalance (i.e. one side is stronger and/or more developed than the other). They are also an excellent option if you only have access to dumbbells or you want to minimize the amount of stress placed on your lower back.

The single-arm dumbbell row can be performed by standing with your arm supported against a bench or dumbbell rack. Alternatively, you can place your knee and arm on a flat bench. The farther you pull the dumbbell back towards your hip, the more you’ll hit your lat. If you pull the dumbbell directly up, you’ll target the middle and upper back more.

Since the single-arm dumbbell row is a compound movement, perform it near the beginning of a back-focused workout. You can also perform this exercise with a kettlebell if you don’t have access to dumbbells.

How to perform single-arm dumbbell rows

1. To do this exercise, you’ll need a dumbbell and a flat or adjustable bench.
2. Grab a dumbbell with your left hand using a neutral grip.
3. Bend your right knee and place it on a flat bench, lean forward and place your right hand on the bench for more support. Look straight down to maintain a neutral spine throughout the movement.
4. Plant your right foot on the floor and allow the dumbbell to hang down toward the floor.
5. Take a deep breath, brace your core, and before you pull the dumbbell toward you, retract your left shoulder blade.
6. Pull the dumbbell up toward your hip. Focus on driving with your elbow.
7. Once the dumbbell touches your hip or torso, pause for 1-2 seconds.
8. Slowly lower the dumbbell back to the starting position.
9. Repeat for the desired number of reps, then switch arms.

Check out the video below from Scott Herman to see how to do a single-arm dumbbell row correctly!

How To: Dumbbell Bent-Over Row (Single-Arm)

Single-arm dumbbell row tips

• You can either do this exercise standing by placing your hand on a support, such as a dumbbell rack, or half-kneeling by placing your knee and hand on a flat bench.
• If your grip is a limiting factor, try using lifting straps.
• Start with your weaker side and match the weight and number of reps you perform with the stronger side.

Chest Supported Machine Row

When to perform a chest-supported machine row

A chest-supported machine row is an excellent bent-over barbell row alternative for those wanting to isolate their back and reduce the amount of strain on the lower back. Since you’re in an upright position with your butt and chest supported against a pad, there’s little to no stress on the lumbar spine.

So the upper and middle back will be the true limiting factor for this exercise compared to your lower back, core, or forearms.

Depending on the machine, you can either use a double overhead (pronated) grip or a neutral grip. The pronated grip will target the upper/middle back more, whereas the neutral grip will engage more of the lats. You can perform this movement anytime during a back or upper body workout.

How to perform a chest-supported machine row

Watch the video below from Renaissance Periodization to see how to do a chest-supported machine row with proper form!

Machine Chest Supported Row

Chest-supported machine row tips

• Keep your chest on the support pad at all times.
• Drive your elbows back as far as possible.
• If you have a strength imbalance, depending on the machine, you can do this exercise one arm at a time.

T-Bar Row

When to perform a T-bar row

The T-bar row is a great bent-over barbell row for someone that has been doing bent-over barbell rows for a while and has hit a plateau. The reason being is that this exercise has a very similar setup to the bent-over barbell row; however, your hands are in a neutral position as opposed to pronated.

Since your torso is not supported by anything, you must engage your core, erectors, hamstrings, and glutes to stabilize your body. You’re also more upright, which may take some stress off of your lower back.

The old-school close grip T-bar row was a staple exercise for many bodybuilders because it’s great for adding thickness to your entire back. We recommend performing this exercise near the beginning of a back or upper body workout since it is a bit more taxing than some other back exercises.

Some gyms may have a T-bar row machine/setup, but you can perform this exercise with just a barbell, close grip V-bar attachment, plates, and a landmine. You can also just place the end of the barbell in the corner of a squat rack or a wall.

How to perform a T-bar row

1. To do this exercise, you will need an Olympic barbell, plates, and a close-grip V-bar. A landmine is useful but not necessary.
2. Place one end of the barbell in the landmine or the corner of a squat rack. On the other end of the barbell, load an appropriate amount of weight.
3. Grab a close-grip V-bar and step over the bar so the barbell is between your legs.
4. Assume a wide stance with your toes pointed forward. Hinge your hips back, bend your legs, and lean slightly forward with your chest up.
5. Hook the close-grip v-bar underneath the barbell near the collar and reach down to grab the bar with a neutral grip. At this point, your arms should be straight.
6. Lift the barbell slightly off the ground while maintaining a neutral back and straight arms.
7. Take a deep breath, brace your core, and begin the movement by retracting your shoulder blades, then pull the bar to your torso by driving with your elbows.
8. At the top of the rep, pause for 1-2 seconds and focus on squeezing your back.
9. Exhale as you slowly return the barbell to the starting position by extending your arms.
10. Repeat for the desired number of repetitions.

In the video below, Mind Pump’s head trainer demonstrates how to do T-bar rows the right way.

How To T-Bar Row The Right Way! (BACK BUILDER!)

T-bar row tips

• Use a close-grip v-bar attachment.
• Instead of using 45 lb plates which are larger in diameter, use 25 lb plates to maximize the range of motion.
• Keep your torso fixed, don’t try to swing the weight by leaning forward and backward.

Pendlay Row

When to perform a pendlay row

If you’re looking to gain more power, explosiveness, and strength while reducing the stress placed on your lower back, then the pendlay row is a great barbell row alternative! A pendlay row is very similar to a barbell row; however, the barbell starts on the floor and comes to a complete stop between every rep.

This compound back movement is supposed to be a more explosive version of a bent-over barbell row, so it’s great for athletes that will benefit from training their fast twitch muscle fibers. Furthermore, you’re less likely to cheat performing a pendlay row compared to the barbell bent-over row because it’s more challenging to use momentum to lift the weight.

It’s important to note that the pendlay row requires a greater range of motion, mobility, stability, and power than other row variations. Since this is a demanding compound movement, we recommend doing it near the beginning of a back or upper body workout.

How to perform a pendlay row

1. To do this exercise, you will need an Olympic barbell, Olympic plates, and weight clips.
2. Load an appropriate amount of weight on the barbell and secure the weight clips.
3. The barbell should be resting on the floor. If you have access to a deadlift platform and bumper plates, that’s ideal but not necessary.
4. Step up to the barbell and assume a shoulder-width stance with your toes pointed slightly out. The barbell should be directly above your midfoot.
5. Hinge your hips back, slightly bend your knees, and lean forward while maintaining a neutral spine. Extend your arms in front of you to grab that barbell with a pronated grip that’s just outside of shoulder width.
6. Take a deep breath, brace your core, and engage your lats by retracting and depressing your shoulder blades. Then, pull the barbell towards the middle of your chest by driving your elbows back.
7. Once the barbell touches your chest, exhale as you slowly lower the barbell back to the floor.
8. Allow the barbell to come to a complete stop before repeating for the desired number of repetitions.

Check out the video below from Scott Herman to see how to do a pendlay row with proper technique!

How To: Pendlay Row | 3 GOLDEN RULES (EXPLOSIVE BACK GROWTH!)

Pendlay row tips

• Allow the barbell to come to a complete stop at the end of each rep.
• Avoid moving your torso upright to lift more weight.
• Keep your core tight and lats engaged throughout the movement.
• If your grip is a limiting factor, we suggest using lifting straps or chalk.

Inverted Row

When to perform an inverted row

An inverted row is a great bent-over row alternative for those with access to a limited amount of equipment. You only need a bar to hang from and your body weight to perform this exercise. Another benefit to the inverted row is that you can make the exercise easier or harder by alternating the angle of your body.

The more inverted you are, the more challenging the exercise is. On the other hand, the more upright you are, the easier it is. You can even put on a weighted vest if your body weight isn’t enough. Compared to a barbell row, the inverted row is more functional and places less strain on your lower back.

Overall, the inverted row is better for targeting the upper and mid-back and less of the lats. The inverted row can be performed with a barbell and squat rack, smith machine, or even rings. You can perform this exercise anytime during a back or upper body workout.

How to perform an inverted row

1. Set a barbell or Smith machine to roughly waist height. The lower the bar, the more difficult the movement becomes.
2. Lie down on the floor, face up, and position yourself underneath the bar. The bar should be directly above the middle of your chest.
3. Extend your arms up and out to grab onto the bar with a pronated grip that’s slightly wider than shoulder-width apart.
4. Lift your back and hips off the ground by contracting your core and glutes, and extend your legs out, so only your heels are in contact with the floor. Your entire body should be in a straight line throughout the entire movement.
5. Take a deep breath, then pull yourself up to the bar by retracting your shoulder blades and driving your elbows back.
6. Once your chest makes contact with the bar, pause for 1-2 seconds and focus on squeezing your back.
7. Slowly return to the starting position by extending your arms and relaxing your shoulder blades.

In the video below, Jared Feather from Renaissance Periodization demonstrates how to perform an inverted row using a smith machine!

Inverted Row

Inverted row tips

• Touch your chest to the bar at the top of each rep.
• Adjust the height of the bar to make it more or less difficult.
• Keep your core tight throughout the movement.

Incline Dumbbell Row

When to perform an incline dumbbell row

An incline dumbbell row is a good bent-over barbell row alternative for those that want to decrease lower back and core involvement, isolate the back better, and reduce the chance of cheating. Many people go too heavy on the bent-over row and rely on momentum to get the weight up rather than using their back muscles.

Not only does that increase your risk for injury, but it’s also not advantageous for hypertrophy. Having your chest supported by the bench allows you to target the back without involving the core and erectors and makes it a lot harder to cheat the movement. If you struggle with feeling your back working during a row, try an incline dumbbell row to see if you can create a better mind-muscle connection.

Furthermore, dumbbells allow you to get a larger range of motion, and you can experiment with different grips, unlike a barbell. A neutral grip targets the lats and mid-back more, whereas a pronated grip targets the middle and upper back to a greater extent. We recommend performing this exercise near the beginning of a back or upper body workout.

How to perform an incline dumbbell row

1. To do this exercise, you will need a pair of dumbbells and an adjustable bench.
2. Adjust the bench to a 45-degree or 60-degree angle. Place a pair of dumbbells next to the bench so you can easily grab them.
3. Lay prone on the bench so your chest is fully supported, but your head is slightly off.
4. Allow your arms to hang straight down. Grab the dumbbells with a neutral grip.They should hang just above the floor.
5. Take a deep breath, then pull your shoulder blades back and down before driving with your elbows to pull the dumbbell towards your body.
6. Once you feel a strong contraction in your back, pause for 1-2 seconds.
7. Exhale as you slowly return the dumbbells to the starting position by extending your arms and protracting your shoulder blades.
8. Once you feel a stretch in your back at the bottom of the movement, repeat for the desired number of repetitions.

Watch the video from Renaissance Periodization to see how to perform an incline dumbbell row correctly!

Incline Dumbbell Row

Incline dumbbell row tips

• Use a neutral grip to target more of the lats, or use a pronated grip to target more of the upper/mid back.
• An incline bench without a support beam in the middle works best because the dumbbells won’t hit it.
• At the top of the rep, lean back slightly and pull your elbows back as far as possible.

Suspension Trainer Rows

When to do suspension trainer rows

Suspension trainer rows are similar to inverted rows; however, you don’t need a barbell or smith machine to perform them. Suspension trainers are great to have on hand if you’re traveling because you just need something to secure them to, and you can still get in a good workout. 

Furthermore, since the handles on a suspension trainer are separate from each other, you gain access to an extended range of motion, which is excellent for back hypertrophy. Whereas with an inverted row, you are forced to stop when the chest hits the bar.

Similar to an inverted row, the more you lean back, the harder the exercise becomes. So if you need to make it easier, stand a bit more upright. You can add a weighted vest if the exercise gets too easy with your bodyweight alone.

In addition to targeting the back, suspension trainer rows also improve shoulder stability, mobility, and strength. They are easier on your wrists because they allow for more free motion at the joint. Experiment with different grips to see what feels most comfortable. You can perform this exercise anytime during a back or upper body workout. 

How to do suspension trainer rows

1. All you need to perform this exercise is a suspension trainer and something to secure it to.
2. Start by securing the suspension trainer to the top of a door frame or squat rack. Adjust the handles so they are at an appropriate length.
3. Grab the handles with a neutral or pronated grip.
4. Brace your core and glutes, then lean back an appropriate amount based on your strength level and extend your arms. All that should be in contact with the ground is your heels. Your body should stay in a straight line throughout the entire movement.
5. Take a deep breath, retract and depress your shoulder blades, then pull yourself up by driving your elbows back and downward.
6. Once you feel a strong contraction in your back, pause for 1-2 seconds.
7. Return to the starting position by slowly extending your arms and relaxing your shoulder blades.
8. At the bottom of the rep, you should feel a stretch in your back. Repeat the process for the desired number of repetitions. Focus on squeezing your back at the top of each rep.

To see how to perform a suspension trainer row properly, watch the video from Breaking Muscle below!

Suspension Trainer Bodyweight Rows (TRX)

Suspension trainer row tips

• The more upright you are, the easier the row will be and vice versa.
• Keep your body inline by tightening your core and glutes.
• Focus on driving back with your elbows to limit bicep engagement,

Meadows Row

When to do a Meadows row

The Meadows row is a unilateral row performed with a barbell and a landmine. It was made famous by former IFBB pro bodybuilder and world-renowned coach, John “Mountain Dog” Meadows. This exercise allows you to train hard and heavy without overly fatiguing your lower back and core.

The Meadows row specifically targets the upper back and lower lat, which is difficult to hit with traditional horizontal row variations. So if your upper back is lacking, you would like to bring up your lower lats, or you have a muscular imbalance, then the Meadows row is a great bent-over row alternative! If you are addressing an imbalance, start with your weaker arm, then match the amount of weight and number of reps with the stronger arm.

We suggest doing this exercise near the beginning of a back or upper body workout. It’s important to note that a landmine is useful, but you can place one end of the barbell in the corner of a squat rack or wall.

How to do a Meadows row

1. To do this exercise, you will need an Olympic barbell, Olympic plates, and a landmine.
2. Place one end of the barbell in the landmine and load an appropriate amount of weight on the other end.
3. Stand to one side of the barbell with a staggered stance. The front foot should be horizontal to the landmine.
4. Push your hips back, slightly bend your knees, and lean forward to grab the end of the barbell with your right hand using an overhand (pronated) grip.
5. Rest your left forearm just above the knee on your front (left) leg for more support.
6. Take a deep breath, brace your core, and begin the movement by driving your right elbow behind you while retracting your shoulder blade.
7. At the top of the rep, pause for 1-2 seconds and focus on squeezing your back.
8. Slowly return the bar to the starting position by extending your arm and protracting your shoulder blade.
9. Once you feel a stretch at the bottom, repeat for the desired number of repetitions.

In the video below, the man himself, John “Mountain Dog” Meadows demonstrates how to perform the Meadows row.

Exercise Index - Meadows Row

Meadows row tips

• A landmine setup works best for this exercise, but you can also place one end of the barbell in the corner of a wall or squat rack.
• Start with your weaker arm and match the weight and number of reps you get with the stronger arm.
• You can wear a lifting belt to help with bracing and core stability.

Band Rows

When to perform band rows

Resistance bands are very useful, especially if you’re on the road. They are light, relatively cheap, and easy to throw in your suitcase. If you only have access to a limited amount of equipment, resistance band rows are an adequate bent-over row alternative.

To make the exercise more challenging, use a thicker resistance band or stand further away from the spot where the band is secured. You can also do unilateral rows instead of bilateral rows.

Resistance band rows are an excellent rehabilitation exercise for those with an injury, especially since you’re in an upright position. They are a great priming exercise and can help you learn how to row correctly by working on engaging your shoulder blades. If you have access to cables, you can also do a seated cable row since they are very similar.

You can perform this exercise anytime during a back or upper body workout.

How to perform band rows

1. To do this exercise, you will need a thicker resistance band and something to secure it to, such as a pole, door frame, support beam, or squat rack.
2. Secure the appropriate resistance band to a support beam so you can grab both ends.
3. Grab each end of the resistance band with a neutral grip.
4. Take a few steps back, extend your arms forward, and bend down into a half squatting position.
5. Take a deep breath, brace your core, pull your shoulder blades down and back, then drive your elbows backward.
6. Once you feel a strong contraction in your back, pause for 1-2 seconds.
7. Exhale as you slowly return your arms to the starting position by extending them.
8. Repeat for the desired number of repetitions.

Watch the short video below to see how to perform resistance band rows!

Beginner Resistance Band Rows Exercise - How To Do Resistance Band Row Exercise - Standing Band Rows

Band row tips

• Focus on pulling your shoulder blades down and back.
• The farther you are from the support beam where the band is anchored, the more difficult the exercise will be.
• This exercise is a great primer (warm-up) for bigger compound back exercises.

Lat Pulldowns

When to perform lat pulldowns

Since the bent-over row engages the lats, we decided to round out this list of best bent-over barbell row alternatives with an exercise that targets the lat more directly. A lat pulldown is classified as a vertical pulling movement that’s similar to pull-ups. It’s a popular back exercise commonly paired with a horizontal row, such as a bent-over row, dumbbell row, seated cable row, etc.

If your back is lacking width, then doing more lat pulldowns will help more than a barbell row. Lat pulldowns place little to no strain on the lumbar spine, are great for improving scapula positioning, and target the lats better than any other exercise.

Lat pulldowns can be performed with a variety of cable attachments, so experiment with a few different ones to see which feels best. Not to mention, the cable provides constant tension to the back muscles, which is great for hypertrophy. Oftentimes, a traditional lat pulldown bar with a shoulder-width grip is used for a lat pulldown.

We suggest performing this exercise near the beginning of a back or upper body workout. If you don’t have access to a lat pulldown, you can also do pull-ups instead.

How to perform lat pulldowns

1. To do this exercise, you’ll need a lat pulldown cable machine and lat pulldown bar.
2. Attach the lat pulldown bar to the cable, then adjust the height of the seat or support pads to a point where your feet are flat on the ground and secured. They shouldn’t be able to move up and down.
3. Select an appropriate amount of weight. Sit down on the machine, secure your knees under the support pads, and place your feet firmly on the ground.
4. Reach up and grab the lat pulldown bar with a pronated grip that’s just outside shoulder width.
5. Take a deep breath, pull your shoulder blades down and back, then pull the bar toward the top of your chest by driving with your elbows. It’s okay to lean back slightly during this part of the movement.
6. At the bottom of the rep, pause for 1-2 seconds, then return to the starting position by extending your arms and leaning forward.
7. Repeat for the desired number of repetitions.

Watch the video below from Scott Herman to see how to perform a lat pulldown properly and 3 golden rules to implement!

How To: Lat Pulldown | 3 GOLDEN RULES

Lat pulldown tips

• Use a thumbless grip to take the forearms out of the movement.
• Experiment with different attachments and grip widths to see what feels best for you.
• Focus on depressing and retracting your scapula as you pull the bar toward the top of your chest.

Reasons to choose a bent-over row alternative

The bent-over row is a phenomenal free-weight exercise that works numerous muscles, most notably the middle and lower back muscles. It requires very minimal equipment and is very conducive to progressive overload.

With that said, the bent-over row is not ideal for those with a lower back injury or pain, muscular imbalance, without access to a barbell, or wanting to enhance a specific part of their back. For example, if your lats are underdeveloped, doing a lat pulldown is a better option. 

If you perform a bent-over row and your lower back or core gives out before your upper and middle back, doing a chest-supported row may be better. Lastly, if you don’t have access to a barbell, a barbell row would not be possible.

Fortunately, bent-over rows are not mandatory for building an impressive and strong back. There’s a wide range of back exercises to choose from, and we suggest trying out several to see which ones you prefer!

Muscles worked by the bent-over row

The bent-over row primarily works the rhomboids, trapezius, teres minor, teres major, infraspinatus, and latissmus dorsi. Secondarily, the bent-over row engages the biceps, forearms, erectors, glutes, core, and hamstrings.

Primary Muscles

• Rhomboids
• Teres Major
• Teres Minor
• Infraspinatus
• Trapezius
  • Upper fibers
  • Middle fibers
• Latissmus dorsi

Secondary Muscles

• Biceps
  • Biceps brachii (long & short head)
  • Brachialis
• Forearms
• Hamstrings
  • Biceps femoris
  • Semitendinosus
  • Semimembranosus
• Erectors
• Glutes
  • Gluteus maximus
• Core

Frequently asked questions

Wrap-Up

The bent-over row is an iconic compound exercise that was and still is performed by many gym enthusiasts that want to build a stronger and bigger back. One of its main benefits is that it engages so many muscles at one time, especially the posterior chain. Having a stronger posterior chain and grip is advantageous for a variety of sports and activities of daily living.

However, some people cannot perform a bent-over row due to physical limitations or limited equipment. On the other hand, some people prefer other horizontal row variations because they don’t connect well with their back muscles during a bent-over row.

Regardless of your reason for seeking a bent-over row alternative, the exercises we listed above are all sufficient substitutions you can add to your workout routine! The best part about resistance training is that there’s no exercise that you have to do.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.