One of the most fundamental strength training exercises for back development is the barbell row. However, it is also one of the most technically difficult exercises to perform. I mean, look around in the gym at people performing them and you will see what I mean (ever seen the “curl” barbell row guy? Or the “deadlift” barbell row guy?). Are barbell rows necessary for back strength and development?
Although barbell rows are a fantastic back building exercise (when performed properly), they are not necessary for complete back development. Dumbbell rows, t-bar rows, cable rows, and pull ups will build just as strong and thick of a back as barbell rows.
In this article, I will cover how to properly perform a barbell row, why it is such a great exercise when performed properly, and why, despite that, you don’t actually need to do it to achieve optimal back development. We will go through all of the best replacement exercises to achieve the biggest and strongest back possible.
Let’s grow those wings!
Why Barbell Rows Are an Excellent, but Difficult Exercise
Although I will be arguing that barbell rows are not a necessary exercise for back development, that doesn’t mean it’s not an excellent option for many. The barbell row is one of the most fundamental back training exercises which is often taught early on to beginning weight lifters, bodybuilders, and powerlifters. And for good reason.
With a barbell row, you are able to load a lot of weight on the bar. This high amount of weight allows you to overload the primary muscles which it targets, such as the lats, traps, rear delts, and biceps. The lats are the primary target of growth for the barbell row:
Because there is so much stabilization required to perform the barbell row effectively, it is quite effective at putting muscle mass on a frame since it hits so many different muscle groups. This is one of the reasons it is so often recommended, especially for beginners.
However, this is a double-edged sword. Because of the amount of stabilization required and the biomechanics of the barbell row, it is quite easy to cheat and perform incorrectly. Which many people do (I’m talking to you, gym bro). So, before moving on, let’s make sure we have a good understanding of how to perform it properly.
Proper Barbell Row Form
There are a few big technique issues I generally see with people:
- Using lower back strength to partially deadlift the bar up instead of using lats to row it
- Not keeping back straight when in the bent over position
- Standing too upright so that it becomes more of a biceps curl than a barbell row
Watch this video from fitness YouTuber Jeremy Ethier, as he goes over exactly how to perform a barbell row, including variations:
Good. Now, if you do decide to keep performing the barbell row, at least you will know how to keep yourself safe and promote optimal muscle growth.
I also recommend wearing a lifting belt if you decide to do the barbell row. This will help keep your core stabilized. In turn, that will help your overall technique with the row. There are two different types of belts I specifically recommend:
Element 26 Weight Lifting Belt
OR
Strength Shop USA Weight Lifting Belt
For more lifting belts and a thorough analysis of the best kind for you, I’ve written about the best standard weightlifting belts and the best powerlifting belts.
Why Barbell Rows Are NOT Necessary (And What to Replace Them With)
Despite my praise for the barbell row, I don’t believe it is necessary for optimal back development. I’ve already talked about the technical difficulties with it. Most people will find it hard to target their lats because of these technical difficulties.
The truth is there are tons of alternative types of rows which are easier to master, and easier to connect on with your lats. Rows are a versatile exercise, and you don’t need a ton of equipment to get the job done effectively.
What Can I Replace Barbell Rows With?
There are several alternatives which fit the bill:
Dumbbell Row
One of the best barbell row alternatives is the classic dumbbell row. Many people find it easier to perform this exercise since you are only doing one arm at a time. This means there is less stabilization needed. You’re also balancing either on a knee or with your hand on a stationary object.
The overall motion of the dumbbell row is quite similar to the barbell row. I would say it’s the most similar replacement exercise.
Check out this video from fitness YouTuber Jeff Nippard on the proper technique for a dumbbell row:
T-Bar Row
The t-bar row is truly the most heavy duty replacement for the barbell row. I mean, you get to use a barbell with this one! T-bar rows are actually quite a bit easier to perform than barbell rows because you are only lifting one side of the bar up, while the other side of the bar is placed stationary in the corner.
This allows you to focus more not only on contracting your lats, but also on keeping your back stable. In general, the range of motion is also a bit smaller than the barbell row, which means there is less temptation to cheat. T-bar rows target your lower lats more than a traditional barbell row.
Check out this video from Mind Pump TV to learn how to do a t-bar row properly:
Seated Cable Row
The seated cable row is another fantastic alternative to the barbell row. The biggest advantage of the seated row is in its name. You are seated. Being seated while rowing adds a whole ‘nother dimension to the row. It allows you to really keep your spine straight and upright and focus totally on contracting your lats. With your body supported by the seat, the only way you can really cheat is to bend forward too much (which often happens).
Watch this video from Mind Pump TV to learn how to perform a seated cable row:
Pull-Ups
Although pull ups obviously aren’t rows, any list of exercises to replace a barbell row and build a big back would not be complete without mentioning pull ups. In fact, pull ups may be the best overall mass builder for the back, although they do work it a bit differently than rows.
I especially recommend performing weighted pull ups. Adding weight is the trick to getting stronger at pull ups. I also like to perform them from a dead hang. I pull myself fully up, then go all the way to the bottom, dead hang, pause for a moment, and pull myself back up, squeezing my shoulder blades together and contracting my lats.
Watch this video from Pete Rubish to see how to perform dead hang pull ups properly:
He is technically doing chin-ups (palms facing you), but this is the same form you would use with regular pull-ups (palms facing away).
Final Thoughts
As I’ve mentioned, the barbell row is really a fantastic back exercise when performed well. It’s just not necessary for complete back strength and development because of the plethora of suitable row variations available.
Remember, whichever row alternative you do decide to do, it is imperative to perform it properly. Part of this involves establishing a connection with your lats, which you can read more about here.
Time to get rowing and growing!
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