Barbell Row Alternatives

The barbell row is a heavy compound pulling exercise. Bent over at the hips with a flat back, you pull a loaded barbell from arm's length into your lower chest or upper abdomen. It builds thickness through the entire back.

Primary Muscles

Lats, Rhomboids

Equipment Needed

Barbell

Difficulty Level

Intermediate

Best Overall Alternative

Dumbbell Row
Top Pick

Dumbbell Row

Beginner

Dumbbell rows allow unilateral training to fix imbalances and provide a greater range of motion than barbell rows. The supported position reduces lower back strain while maximizing lat engagement.

dumbbell

Other Barbell Row Alternatives

T-Bar Row

T-Bar Row

4.8

T-bar rows provide a fixed path that allows you to load heavy weight safely while hitting the mid-back and lats. The supported chest position reduces lower back involvement compared to bent-over rows.

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Pendlay Row

Pendlay Row

4.7

Pendlay rows reset each rep from the floor, allowing explosive pulls that build power and eliminate momentum. This strict variation emphasizes proper form and maximal lat contraction.

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Best Overall Variation

Underhand Barbell Row
Top Pick

Underhand Barbell Row

Intermediate

Uses a supinated (underhand) grip, which allows the elbows to stay closer to the body and increases biceps involvement. The bar path tends to hit lower on the torso, emphasizing the lower lats.

barbell

Other Barbell Row Variations

Seal Row

Seal Row

Performed lying face-down on an elevated bench, completely removing lower back and hip involvement. This isolates the upper back and lats purely, eliminating momentum and cheating.

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