The 9 Best T-Bar Row Alternatives

Do you want to build strong, powerful back muscles to improve your posture and gym performance? The T-bar row is one of the most popular horizontal pulling exercises, thanks to its impressive ability to fire up multiple muscle groups within your posterior chain. 

If you don’t have access to the equipment for a T-bar row or are looking to switch up your exercise selection, there are plenty of equally effective alternatives. 

Here is our list of the 9 best alternatives to the T-bar row.

The Best T-Bar Row Alternatives

1. Unilateral Dumbbell Row
2. Chest-Supported T-Bar Row
3. Inverted Bodyweight Row
4. Bent-Over Barbell Row
5. Supinated Barbell Row
6. Seated Cable Row
7. Resistance Band Bent-Over Row
8. Pull-Ups
9. Pendlay Row

Unilateral Dumbbell Rows

When to Perform Unilateral Dumbbell Rows

Dumbbell rows are a great alternative to T-bar rows because they target many of the same muscle groups. Doing rows unilaterally helps to address muscular imbalances by focusing on one side at a time. Dumbbells are accessible to most lifters and allow you to vary your grip to tailor the exercise to your biomechanics and individual goals. 

How to Perform Unilateral Dumbbell Rows

1. Hold a dumbbell in your left hand and place your right hand and right knee on a flat bench for stability and support.
2. Tuck your chin and look straight down to keep a neutral spine.
3. Inhale and engage your abdominals. Keep your shoulders pulled back throughout the movement.
4. Exhale as you squeeze the rear delt to pull the dumbbell up towards your body so that your elbow travels behind your torso.
5. Stop when the dumbbell reaches the side of your ribcage. Ensure the elbow remains close to your body and doesn’t flare out.
6. Pause at the point of maximum muscle contraction before slowly lowering the dumbbell back to the ground.
7. Repeat for the desired number of reps and then switch sides.
8. Perform an even number of sets per arm.

Tips for Unilateral Dumbbell Rows

As with any unilateral exercise, it is good to start on your weaker side and match the work with your stronger or more dominant arm. Doing so will help reduce muscle imbalances rather than exacerbating them. To get the full benefit of this exercise, move through a full range of motion and avoid using momentum to lift the dumbbell.

This video provides a helpful visual guide for performing single-arm bent-over dumbbell rows.

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

Chest-Supported T-Bar Rows

When to Perform Chest-Supported T-Bar Rows

The chest-supported t-bar row is a great alternative exercise as it allows you to target your lats, rear delts, and rhomboids without excessively exerting your core and spinal stabilizers. It is almost the same exercise as the traditional t-bar row, except that it uses a special machine with a chest pad for support.

The added chest support from the T-Bar machine pad eliminates your ability to ‘cheat’ reps by rocking the torso to create momentum.

How to Perform Chest-Supported T-Bar Rows

1. Lie down on a T-Bar row machine with a slight bend in your knees. Position the chest pad so that it rests comfortably along your sternum.
2. Plant your feet firmly on the foot platform or the ground at a hip-width distance.
3. Reach down to grasp the handles using a pronated (overhand) grip or neutral (palms face each other) grip.
4. Tuck the chin and brace your abdominals. Retract your shoulder blades and squeeze your lats to lift the weight towards you.
5. Stop when your hands are in line with the bottom of your torso and your shoulder blades are almost touching.
6. Slowly lower the weight to its starting position.
7. Repeat for the desired number of reps and sets.

This video provides a useful visual demonstration of how to perform the chest-supported T-Bar row.

Tips for Chest-Supported T-Bar Rows

If you don’t have access to a T-Bar Row machine with a chest pad, you can also perform this exercise by lying face down on a bench with a dumbbell in each hand and pulling them towards your torso. 

You can vary the incline of the bench and your grip to target the muscles in your back from different angles. Lowering the incline and tucking the elbows in will emphasize your lats. Sitting more upright and allowing the elbows to flare will target the upper back.

Inverted Bodyweight Row

When to Perform Inverted Bodyweight Rows

The inverted row is a great bodyweight exercise that targets many of the same muscle groups as the T-Bar row. It has the added advantage of needing minimal equipment. You can use a barbell in a squat rack or a stable horizontal bar. This exercise is great to include while traveling or working out at home. 

You can make the exercise easier or more challenging by varying the incline of your body. Having your body more horizontal (parallel to the ground) will make the exercise more difficult. Being more upright (raising the bar higher off the ground) will make it easier.

How to Perform Inverted Bodyweight Rows

1. Set up a barbell in a squat rack or smith machine. If you have access to J hooks, use these as they are more stable. Otherwise, consider loading the barbell with a moderate weight to provide a heavier anchor.
2. Select the height you want for the exercise. Generally, the higher the bar from the ground, the easier the movement will be.
3. Position your body underneath the bar with your nipples in line with the barbell.
4. Grip the bar with an overhand grip. Position your hands about an inch wider than shoulder-width distance.
5. Brace your entire body to keep a rigid torso. Maintain some tension in the legs for added stability.
6. Keep your chin tucked and gaze straight up.
7. Squeeze your lats and rear delts to pull your body towards the bar.
8. Hold at the top. Slowly release your grip on the bar to return to the starting position.
9. Repeat for the desired number of sets and reps.

Check out this video from Scott Herman Fitness for a visual guide to performing the inverted bodyweight row.

How To: Smith Machine- Inverted Row

Tips for Inverted Bodyweight Rows

Inverted bodyweight rows are great for strengthening the back for more complex exercises like pull-ups. Maintain a straight line with your body and avoid bending at the waist. You can use this exercise to target the back from different angles by varying your grip width or experimenting with a supinated (underhand grip).

Bent-Over Barbell Row

When to Perform Bent-Over Barbell Rows

Bent-over barbell rows are a popular horizontal pulling exercise that targets all the largest muscle groups in your back. They are a more difficult alternative to T-Bar rows, as it requires you to stabilize your core to control the weight in front of your body. Bent-over barbell rows place more pressure on the core and spinal stabilizers, making them a good choice for challenging yourself. 

How to Perform Bent-Over Barbell Rows

1. Stand with your feet hip-width apart with your loaded barbell on the ground in front of you. Engage your core and reach down to hold the barbell with an overhand grip. Your hands should be just wider than shoulder distance. 
2. Deadlift the bar and stand tall with the barbell in hand and a soft bend in the knees. Maintain a micro-bend in the knees throughout the exercise.
3. Pull your shoulders back and down. Hinge your hips back and lean forward until your back is tilted at 45 degrees. Hold the bar close to the body throughout the exercise and keep your core activated.  
4. Squeeze your shoulder blades together and pull the barbell up towards your trunk. Avoid swinging or rocking your back to create momentum. Keep the elbows tucked in close to the body rather than allowing them to flare out.  
5. Keep your core braced and slowly release the barbell to the starting position. Repeat for the desired number of repetitions before lowering the barbell to the ground. 

For a visual aid, here’s Alex Bromley from Empire Barbell.

Build Your Back: Bent Over Barbell Row - The KING of Upper Back Builders

Tips for Performing Bent-Over Barbell Rows

Here are some key tips to make sure you perform bent over barbell rows correctly.

1. Don’t use any momentum to lift the barbell to get the most out of this exercise.  Instead, maintain a rigid torso and keep your ribs locked in place.
2. Only the arms should move, initiating the exercise by squeezing your shoulder blades together.
3. Ensure you move through a full range of motion by allowing the arms to fully extend between each rep and the bar to touch your torso at the top of the exercise.

For more detail, check out our guide on barbell row benefits, form, and muscles worked.

Supinated Barbell Row

When to Perform Supinated Barbell Rows

Supinated barbell rows are variations of the bent-over barbell row in which your palms face up. You will likely be able to lift heavier weights with this variation than in the traditional barbell row because of the greater recruitment from your lats.

Using a supinated (underhand) grip allows you to target the lats and rhomboids to a greater degree, similarly to a neutral grip T-Bar row. This makes it a great barbell pull exercise for developing your lats.

How to Perform Supinated Barbell Rows

1. Stand with your feet hip-width apart with a loaded barbell in your hands. Your hands should be about shoulder-width with your palms facing up.
2. Pull your shoulders back and down. Hinge your hips back and lean forward until your back is tilted at about 45 degrees. Hold the bar close to the body throughout the exercise and keep your core activated.  
3. Squeeze your shoulder blades together and pull the barbell up towards your trunk. Avoid swinging or rocking your back to create momentum. Keep the elbows tucked in close to the body rather than allowing them to flare out.  
4. Keep your core braced and slowly release the barbell to the starting position. 
5. Repeat for the desired number of repetitions before lowering the barbell to the ground. 

For a visual aid, check out this useful video from RPI strength demonstrating the proper technique for a supinated barbell row.

Supine Grip Bent Over Barbell Row

Tips for Performing Supinated Barbell Rows

Make sure you keep your torso tilted forward throughout the exercise to maintain a horizontal pulling motion. Many lifters start to stand up straight as they fatigue which changes the movement pattern and makes it a less effective exercise for the back and biceps.

Seated Cable Row

When to Perform Seated Cable Rows

The seated cable machine row effectively targets your back muscles without fatiguing your posterior chain and core stabilizers. They are an ‘easier’ version of the T-Bar row and a useful substitute to include in your program more frequently. Seated cable rows closely mimic the movement pattern of T-Bar rows, especially if you use the narrow grip handle attachment and keep your elbows tucked in close to the body.

Check out our seated cable row guide for additional cable row benefits.

How to Perform Seated Cable Rows

1. Attach the narrow grip (v-shaped) cable machine handle to a low pulley on a cable row machine.
2. Sit down facing the cable machine with the handle in your hands and your palms facing each other.
3. Sit up straight without rounding your back. Ensure you choose an appropriate weight so you can maintain a neutral spine. Brace the abdominals and tuck your chin.
4. Retract your shoulder blades to pull the cable handle towards your torso. 
5. Hold at the point of maximum contraction for a second and then slowly straighten the arms to fully extend at the elbow.
6. Repeat for the desired number of reps and sets.

Check out this useful video from Testosterone Nation for a visual guide to performing the seated cable row with a narrow grip.

Cable Rows With Close Grip

Tips for Performing Seated Cable Rows

Get the most out of this exercise by paying close attention to your posture. Avoid leaning back too much as you pull the handle into your torso to ensure your back and rear delts are doing all the work. You can experiment with different handle attachments and grips to target the muscles in your back from multiple angles. 

Resistance Band Bent-Over Row

When to Perform Resistance Band Bent-Over Rows

Resistance bands are an often overlooked piece of equipment in the gym, but they have a lot of potential uses. Resistance bands are great at mimicking weighted exercises without any bulky equipment. You can take a resistance band with you anywhere to do your workout at home or while traveling.  Performing rows with a band can give you a great stimulus without fatiguing the nervous system so that you can do them more regularly and with higher volume.

How to Perform Resistance Band Bent-Over Rows

1. Grip the end of a long loop resistance band in each hand. Stand on top of the center of the resistance band with your feet hip-width distance.
2. Hinge forward at the hips, so your torso tilts forward at about 45 degrees. Keep the resistance band gripped firmly with a neutral grip (palms face each other).
3. Retract your shoulder blades. Keep a neutral spine by tucking the chin. Ensure there is a mild amount of tension in the band. If not, move your hands further down the band to increase the tension.
4. Squeeze your shoulder blades together and send your elbows straight behind you to bring the resistance band ends towards your body.
5. Hold for 1-2 seconds. Slowly release the elbows and straighten the arms.
6. Repeat for the desired number of reps and sets or until you can no longer perform any additional reps.

Check out this video for a useful visual guide to performing resistance band bent-over rows.

Resistance Band Exercise: Bent Over Rows

Tips for Performing Resistance Band Bent-Over Rows

Choose a resistance band with enough tension to load the muscles in your back. Rather than sticking to a strict rep scheme, go for bigger sets and stop when you are 1-2 repetitions from technical failure to compensate for the lighter loading.

Pull-Ups

When to Perform Pull-Ups

Pull-ups are one of the most impressive exercises to bust out in the gym. They build great full-body coordination and strength while focusing on the lats, back muscles, and biceps. They are convenient as they require just your body weight and a secure bar to hang from. Pull-ups build a strong back whilst also lengthening the spine. Lifters experiencing back compression or pain when doing a T-Bar row may prefer the pull-up as an effective bodyweight exercise alternative.  

How to Perform Pull-Ups

1. Stand underneath a pull-up bar and jump or step up to grip it with a firm overhand grip.
2. Adjust your grip, so your hands are just wider than shoulder-width. 
3. If your feet touch the ground, cross your ankles and tuck your feet up by your glutes to keep them out of the way.
4. Dead hang from the bar with your arms extended and your shoulders set. Keep your chin tucked slightly and your gaze out in front of you.
5. Squeeze your shoulder blades down and towards each other. Your elbows should travel straight down as you lift your body over the bar.
6. Pause when your chin hovers over the bar for a second before slowly releasing the arms to lower yourself back to your starting position.
7. Repeat for the desired number of reps and sets.

Tips and Progressions for Performing Pull-Ups

Pull-ups are a challenging exercise that requires a lot of energy. Schedule them towards the start of your session to ensure you aren’t too fatigued to maintain proper form. 

If you cannot do pull-ups, progress by using a pull-up machine, lat pulldown machine, or long loop resistance bands for assistance. 

Another useful progression is to do negative pull-ups, where you perform only the eccentric (lowering phase). Stand on a bench or box to hold your body weight above the bar and lower yourself as slowly as you can.

Check out this video from Calisthenic Movement for a demonstration of a pull-up with proper form.

The Perfect Pull Up - Do it right!

Pendlay Row

When to Perform Pendlay Rows

The Pendlay row is a great pulling exercise that builds strict strength in your posterior chain. Pendlay rows target the muscles of the upper back and allow you to generate maximum force. In a T-Bar row, the weight hovers off the ground between reps. In contrast, Pendlay rows come to a complete stop on the ground for each rep. This movement pattern eliminates momentum to maximize power and improve your strength gains.

How to Perform Pendlay Rows

1. Stand with your loaded barbell in front of you on the floor. Your feet should be about hip-width and placed directly under the bar. 
2. Micro-bend your knees and hinge at the waist, pushing your hips back so that your back is flat and parallel to the floor. 
3. Reach down to hold the barbell with an overhand grip, with your hands just wider than your shoulder width. 
4. Engage your core and brace your back and shoulders to take excess slack out of the bar. Keep your shoulders pulled back throughout the movement. 
5. Pull the barbell towards your torso with explosive force. Hinge at the elbows and drive them behind you as you lift the bar to your chest.
6. Keeping the core activated and the back braced, release the barbell to the ground. 
7. Reset and repeat for each repetition. 

Here is a useful video from Scott Herman Fitness showing some tips for the correct form for a Pendlay row and how to avoid some common mistakes.

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

Tips for Performing Pendlay Rows

Maintain a micro bend in your knees whenever performing Pendlay rows to protect your spine. Make sure you allow the barbell to come to a complete stop at the bottom of the rep to ensure a full range of motion and prevent momentum from assisting the lift. 

Reasons to Choose a T-Bar Row Alternative

The T-bar row, also known as the landmine row, is a popular horizontal pulling back exercise. It builds a strong posterior chain and thicker back muscles. 

If you don’t have access to a landmine machine with a T-bar attachment, you can still have a great back workout. Many exercises using a standard barbell, dumbbells, cable machine, or even your bodyweight can give your posterior chain enough stimulus to develop similar size and strength gains.

The T-bar row has many benefits, but one downside is a lack of flexibility in your grip. Swapping in alternative exercises can help you break through strength plateaus by targeting your muscles in different ways.

Changing up your exercise selection can make your program more enjoyable and versatile. It is also useful to have alternative exercises to fall back on when you are traveling and training in a new space or if the equipment required is in use and you are short on time. 

Muscles Worked by T-Bar Rows

T-bar rows are a horizontal pulling exercise that targets multiple joints and muscle groups.

• Primary muscles used: latissimus dorsi (lats), trapezius (traps), rear deltoids (delts).
• Secondary muscles used: biceps brachii, rhomboids, forearm flexors, rotator cuff, erector spinae, teres major, teres minor, and core stabilizers.

T-Bar Row Exercise Alternative FAQs

What’s the difference between T-Bar Rows and Bent Over Barbell Rows?

T-bar rows help you build more thickness and depth in your back muscles. Bent-over barbell rows are more effective at increasing the width of your back. 

In a T-bar row, you use a close, neutral grip with your elbows tucked in close to your torso. In a bent-over barbell row, your hands are further apart and use a pronated or supinated grip. The barbell row is more taxing on the lower back and hamstrings due to the unsupported forward hinge starting position. 

In contrast, the T-bar row positions the weight directly under your center of gravity. As a result, lifters with lower back issues or weak core muscles may find the T-bar row easier to perform than the bent-over barbell row. 

Other Alternative Exercises

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

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.