Barbell Bent Over Row alternatives
The best alternative to the Barbell Bent Over Row is the Seated Cable Row: the cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
The Barbell Bent Over Row is a row: pulling toward the torso with the shoulder blades squeezing back, which builds the mid and upper back. Every swap below keeps that movement and the same main muscle, so it can take the Barbell Bent Over Row’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Barbell Bent Over Row alternatives with dumbbells
Dumbbell Bent Over Row
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Incline Row
Needs only a pair of dumbbells, and each side has to pull its own weight. Here, the incline angle moves more of the work to the upper chest and front shoulders.
Barbell Bent Over Row alternatives with your bodyweight
Inverted Row
Needs nothing but a bar and your bodyweight; make it harder with a slower lowering or a pause.
Bodyweight Standing Row
Only your bodyweight and a sturdy bar or rail, and you add reps as you get stronger. Here, standing makes your core and legs hold you steady.
Barbell Bent Over Row alternatives on a cable machine
Seated Cable Row
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Cable Upper Row
On the cable stack, so the weight changes in small steps and the tension never drops off.
Barbell Bent Over Row alternatives on a machine
Lever T Bar Row
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Lever Seated Row
A guided machine version: easy to learn, easy to load, and safe to take to failure. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Barbell Bent Over Row alternatives with a barbell
Barbell Pendlay Row
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Barbell Bent Over Row alternatives on a Smith machine
Smith One Arm Row
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter. Here, working one side at a time lets you fix imbalances and adds core work to stay square.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Barbell Bent Over Row. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Barbell Bent Over Row, step by step →
Questions
What is the best alternative to the Barbell Bent Over Row?
The Seated Cable Row is the closest swap: it’s the same row and trains the same upper back. The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
What can I do instead of the Barbell Bent Over Row at home?
Inverted Row, Bodyweight Standing Row, Dumbbell Bent Over Row and Dumbbell Incline Row all work with little or no equipment and keep the same movement: pulling toward the torso with the shoulder blades squeezing back, which builds the mid and upper back.
What muscles should a Barbell Bent Over Row alternative work?
The Barbell Bent Over Row works your upper back, biceps and forearms. A good substitute keeps the movement the same, pulling toward the torso with the shoulder blades squeezing back, which builds the mid and upper back, so the same muscles do the work even if the equipment changes.
Can I replace the Barbell Bent Over Row completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Barbell Bent Over Row. Switching back and forth every session makes progress harder to see.
Track Barbell Bent Over Row in SPLYT
Barbell Bent Over Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.