Can you build a powerful back without barbell rows? The answer might just surprise you…
The barbell row is an awesome exercise for your lats, there is no denying that.
But…
There are just too many good barbell row alternatives to ignore. In fact, here are the top 8: t-bar rows, single arm dumbbell rows, incline dumbbell rows, cable rows, standing band rows, seated band rows, half kneeling high band rows, and inverted rows. These exercises target the lats, rhomboids, traps, and biceps similarly to the barbell row and are excellent alternatives.
We’re going to explore these 8 exercises in detail, as well as establishing what muscles the barbell row targets.
Let’s check out the alternatives to the barbell row in more detail.
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 probably the single best alternative to the barbell row (it’s debatable though!). Like the barbell row, this is an exercise where you can go heavy and really challenge the lats. Make sure to use 25 pound plates instead of 45 pound plates in order to get an increased range of motion.
2. Single Arm Dumbbell Row
The single arm dumbbell row is the other strong contender for best alternative to the barbell row. This one is great because it allows you to focus on training one side at a time. Dumbbell rows are my favorite exercise! Keep your form tight, but don’t be afraid to mix it up with some heavier dumbbells and really challenge yourself.
3. Incline Dumbbell Row
The incline dumbbell row is an excellent exercise alternative to the barbell row. You can really isolate the lats with this one since your chest is supported by the bench. Be sure to pause briefly at the top of the movement and contract your lats by squeezing your scapula together.
4. Seated Cable Row
The seated cable row is a favorite of mine because it really sets you up for a proper row. Make sure not to lean forward too much during this exercise. If you keep your form tight, you will feel in your lats exactly what a row is supposed to feel like. Be sure to switch up the bar you use to experiment with different grips.
5. Standing Band Row
The standing band row is one of three excellent band row variations to perform instead of a barbell row. I love this one because you get similar muscle activation in your lats, but you don’t have to bend over like in a standard barbell row. This makes the movement technically easier to perform. Double up bands to increase resistance.
6. Seated Band Row
The seated band row is another great exercise to target your lats. It’s similar to the seated cable row, except this one requires no extra equipment at all (outside of bands) and works perfectly as a finishing exercise to fully work your lats. Double up bands to increase resistance.
7. Half Kneeling High Band Row
One of the more unique exercise alternatives to the barbell row, the half kneeling high band row is a great unilateral movement. With this exercise, you can target your lats precisely and use a different angle than usual for rows. Make sure to pull the band down to your lower abs and squeeze your scapula.
8. Inverted Row
The inverted row is the best bodyweight alternative to the barbell row. Do not underestimate this exercise, it will burn your lats more than you’d expect! If you need to challenge yourself more, place a weight plate or dumbbell on your chest. Make sure to keep your back straight as you’re pulling yourself up.
Are These Barbell Row Alternatives Effective?
The exercises listed are all high quality movements that, when performed correctly, will build strength and muscle. That being said, I do think the barbell row is one of the most fundamental strength training and bodybuilding exercises one can do.
The barbell row allows you to load heavy weights onto the lats. Getting into the bent over position and keeping your back (virtually) parallel to the floor while pulling heavy weights is a great way to build a solid foundation of muscle and strength.
Mixing up these other exercises into your routine to get a break from the barbell row is also a great idea. Some of these exercises target and isolate the lats in a way which is difficult to do in a barbell row, because it is such a large compound movement with many ancillary muscles involved. Just doing the exercise with proper form takes focus and effort.
Ideally you would cycle barbell rows in for a period of time and then use the exercises from the list provided to be alternates when you are having trouble progressing with the barbell row, or you just feel like switching it up.
If you don’t have access to a barbell and all you can do are some of the exercises listed, don’t worry. These are definitely good enough to build a solid base of strength and muscle.
For more in-depth reading on proper barbell row technique, check out this article from BarBend: https://barbend.com/bent-over-row/
Note: the variation of the barbell row they show is with an underhand grip. While mixing in an underhand grip occasionally might be a good idea, personally I use an overhand grip almost 100% of the time because it allows me to focus more on the upper back and lats, and limit biceps involvement.
Barbell Row Alternatives FAQ
Q: How often should I row?
A: That depends on what type of workout routine you are doing. Whenever you train back, you should do some sort of row. If you are training upper body, you should be doing a row variation on those days. If you are doing full body training, then you should be rowing at least twice a week.
Q: How many sets and reps should I do for rows?
A: It depends on the exercise, but in general I like to go as heavy as possible for rows, without compromising form. This is definitely true with the barbell row, but I like to go heavy on t-bar rows, and sometimes even single arm dumbbell rows. For t-bar rows, I will stay in the 5-10 rep range usually. For dumbbell rows, I will go anywhere from 10-20 reps. Feel free to mix up the rep ranges and amount of sets for rows.
Q: Are there any bodyweight row variations which require no equipment?
A: Unfortunately, your options are limited here. If you don’t have anything to grip onto in order to do an inverted row, the only other thing would be using a pullup bar (or something acting as a pullup bar).
This isn’t a one-to-one replacement for the barbell row since vertical pulling exercises like pullups are a different sort of exercise which have different biomechanics, but they are still better than nothing as a replacement for rows.
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