8 Barbell Row Alternatives to Grow a THICK Back

If you’re on the hunt for barbell row alternatives, you already know that variety is key to building a thick, powerful back.

While the barbell row is a staple, it’s not the only way to target your lats and upper back. Whether you’re dealing with limited equipment, looking to avoid overuse injuries, or just want to switch things up, these alternatives deliver serious results without sacrificing gains.

From t-bar rows to inverted rows, we’ve got eight exercises that will fire up your lats, traps, rhomboids, and biceps just like barbell rows—but with their own unique benefits. Ready to build a back that commands attention? Let’s break down the best barbell row alternatives to take your training to the next level.

What Muscles Does the Barbell Row Target?

The barbell row primarily targets the latissimus dorsi (aka ‘lats’). Other secondary muscles include:

• Rear deltoids and trapezius
• Biceps brachii and forearms
• Rhomboids
• Spinal erectors

All of the following exercises target primarily the lats, as well as most of the secondary muscles listed here.

8 Best Barbell Row Alternatives

1. T-Bar Row

The T-bar row is hands down one of the best alternatives to the barbell row. It allows you to go heavy while hitting your lats hard. The setup also makes it easier to keep your form tight and prevent lower back strain. For a better range of motion and a deeper lat contraction, use 25-pound plates instead of 45s.

Pro Tip: Keep your chest pressed against the pad to minimize momentum and maximize lat engagement.

2. Single Arm Dumbbell Row

The single-arm dumbbell row is perfect for isolating each side of your back, making it a strong contender for the best alternative to the barbell row. It gives you the flexibility to adjust your grip, allowing for a full stretch and powerful contraction. Go heavy when you want, but always keep your form on point to avoid compensating with other muscles.

Pro Tip: At the bottom of the movement, allow your shoulder to fully stretch to activate your lats more effectively.

3. Incline Dumbbell Row

The incline dumbbell row provides incredible isolation for your lats, with the added benefit of chest support to reduce momentum. This exercise lets you focus solely on contracting your back muscles. Be sure to pause at the top and squeeze your shoulder blades together for maximum impact.

Pro Tip: Angle the bench slightly lower than 45 degrees to create a stronger stretch in your lats.

4. Seated Cable Row

The seated cable row is a staple for anyone looking to hit their back hard. The constant tension from the cable provides a different stimulus than free weights. Keep your torso still, resist leaning forward, and focus on pulling with your lats to feel a deep burn. Experiment with different handles and grips to see what works best for you.

Pro Tip: Use a neutral grip to target more of your middle back, while a wide grip hits your upper lats harder.

5. Standing Band Row

The standing band row is an excellent option for those wanting to train their lats without bending over. The upright position makes it easier to maintain form while still hitting all the right muscles. Double up on resistance bands for an extra challenge, and don’t rush the movement—control is key here.

Pro Tip: Take a step back to increase tension in the band at the start of the movement for a stronger lat contraction.

6. Seated Band Row

If you don’t have access to a cable machine, the seated band row is a fantastic alternative that delivers similar results. All you need is a resistance band to work your lats, rhomboids, and traps. This exercise is especially useful as a finisher, helping you fully exhaust your back muscles at the end of your workout.

Pro Tip: Wrap the band around your feet and lean slightly forward at the hips for a greater range of motion.

7. Bent Over Dumbbell Row

The bent-over dumbbell row is one of the best unilateral movements to substitute for the barbell row. By using dumbbells, you can work through a greater range of motion, allowing for a deeper contraction in the lats. This exercise also helps correct muscle imbalances, which is key for symmetrical back development. Keep your core tight and avoid excessive swinging to maintain tension on your lats.

Pro Tip: Use a neutral grip for a more natural arm path and better alignment with your lats.

8. Inverted Row

The inverted row is the ultimate bodyweight alternative to the barbell row. It hits your lats, traps, and rhomboids just as hard, but with less strain on your lower back. If it feels too easy, elevate your feet or add weight for an extra challenge. Just make sure to keep your body in a straight line throughout the movement.

Pro Tip: Focus on squeezing your shoulder blades together at the top for a full back contraction.

Are These Barbell Row Alternatives Effective?

Absolutely. Every exercise on this list is a high-quality movement that, when performed correctly, will build both strength and muscle.

That being said, it’s hard to deny that the barbell row remains one of the most fundamental exercises in strength training and bodybuilding.

Why the Barbell Row Is So Effective

Barbell rows allow you to:

• Load heavy weights onto your lats
• Maintain a bent-over position, which is crucial for building a strong foundation of back muscle

The ability to pull significant weight while your body is almost parallel to the ground presents a unique challenge that leads to impressive gains in strength and size.

Why You Should Mix In Alternatives

That said, mixing in these alternative exercises can:

• Give your body a break from the barbell row
• Still push your back muscles to grow

Some of these alternatives allow for better isolation of the lats, something that can be harder to achieve with the barbell row because it’s such a compound movement. With barbell rows, you engage several other muscles, which can sometimes shift the focus away from your lats.

Best Approach?

Cycle barbell rows into your routine for a period of time. When progress stalls or you feel the need for variety, swap in these alternatives.

No access to a barbell? Don’t worry—these exercises are more than capable of building a strong, muscular back.

For a deep dive into proper barbell row technique, check out this guide from BarBend: BarBend’s Barbell Row Guide.

(Note: The guide uses an underhand grip, but I personally prefer an overhand grip to better target the upper back and lats, reducing biceps involvement.)

Barbell Row Alternatives FAQ

Q: How often should I row?

A:That depends on your workout routine, but the general rule is simple: every time you train your back, you should row. If you’re doing an upper body split, make sure to include a row variation on those days. For full-body workouts, aim to row at least twice a week to keep your back strong and balanced.

Q: How many sets and reps should I do for rows?

A:This varies by exercise, but as a rule of thumb, I recommend going heavy—while keeping your form intact. With barbell and T-bar rows, I stick to the 5-10 rep range to really develop back strength. For single-arm dumbbell rows, I’ll go higher, around 10-20 reps to exhaust the muscle. Don’t hesitate to switch up your rep ranges and set counts to keep your muscles guessing and ensure continuous progress.

Q: Are there any bodyweight row variations which require no equipment?

A:Your options are limited, but not impossible. If you don’t have a place to perform inverted rows, the next best thing is using a pull-up bar (or something that acts like one). While pull-ups aren’t a direct replacement for rows since they involve different mechanics and target your muscles differently, they’re still a great option when equipment is scarce.