Inverted Row alternatives
The best alternative to the Inverted 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 Inverted 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 Inverted Row’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Inverted 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.
Inverted 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.
Inverted 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.
Inverted Row alternatives with a barbell
Barbell Bent Over Row
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Pendlay Row
A barbell version you can load heavy and track week to week.
Inverted 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.
Inverted Row alternatives with a kettlebell
Kettlebell Alternating Row
The weight sits off-centre from the handle, which adds grip and stabiliser work. 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 Inverted 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 Inverted Row, step by step →
Questions
What is the best alternative to the Inverted 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 Inverted Row at home?
Kettlebell Alternating Row, Dumbbell Bent Over Row and Dumbbell Incline Row all work with a pair of dumbbells or a band 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 Inverted Row alternative work?
The Inverted 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 Inverted 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 Inverted Row. Switching back and forth every session makes progress harder to see.
Track Inverted Row in SPLYT
Inverted 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.