Barbell Row Alternatives to Develop YOUR Back

 



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.

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.


 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 bandsOpens in a new tab.) 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.



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