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Barbell Row Alternatives for Every Setup

November 3, 2026 · GymPilot Team

Looking for a barbell row alternative usually means one of two things: your gym does not have a free barbell available, or a straight barbell bent over row bothers your lower back or your grip. Either way, the good news is that the barbell row is one pulling exercise among several that train the same back muscles, so there is no shortage of solid substitutes. This guide covers machine, dumbbell, cable and grip variations so you can pick whichever fits your setup and how many sets, reps and rest to use with each one.

Key takeaways

• A barbell row alternative should still load a bent over or supported pulling position that hits the lats, rhomboids and rear shoulders.
• Machine and Smith Machine variations are the easiest substitute when your back needs more support during the movement.
• Dumbbell rows let each arm work independently, which can help correct side to side strength imbalances.
• Long bar attachments on a cable stack give you a barbell-like grip without needing a loaded barbell.
• Sets, reps and rest stay the same as a standard row: 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest.

Why look for a barbell row alternative at all

The barbell row asks you to hold a bent over hip hinge position while pulling a loaded bar to your torso, which is an efficient way to train your back but not always comfortable. Busy gyms with limited barbells, a lower back that does not tolerate a long bent over hold well, or simply wanting variety in how your back gets trained are all good reasons to swap it out for a session or two.

None of the alternatives below are a downgrade. Each one targets the same major pulling muscles; they just change how your body is supported while doing it.

Machine and Smith Machine alternatives

If your priority is reducing strain on your lower back, a machine based row removes the free standing hip hinge entirely. The Smith Machine Bent Over Row keeps the same bent over pulling pattern as a barbell row but the fixed bar path takes some of the balance demand out of the lift, which can let you focus purely on pulling with your back. Use 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest, the same as you would for a standard barbell row.

Dumbbell alternatives

Dumbbells let each side of your back work independently, which is useful if one side tends to take over during a barbell row. The Bent Over Two-Dumbbell Row mirrors a barbell row's stance and pulling motion with two dumbbells instead of a bar. A palms-in grip version, the Bent Over Two-Dumbbell Row With Palms In, shifts the emphasis slightly toward the middle of the back and can feel more comfortable on the shoulders for some lifters. Both work well at 3 sets of 8 to 12 reps per side, 60 to 90 seconds rest.

Long bar cable alternatives

A cable stack with a long bar attachment gives you a barbell-like grip while letting the cable, rather than gravity, provide the resistance path. The Bent Over One-Arm Long Bar Row trains one side at a time for extra control, while the Bent Over Two-Arm Long Bar Row keeps both arms working together closer to how a standard barbell row feels. Either one fits at 3 sets of 8 to 12 reps, 60 to 90 seconds rest.

Grip and angle variations

Changing your grip on a barbell row style movement can shift the emphasis without changing the equipment much at all. Reverse Grip Bent-Over Rows use an underhand grip that brings the biceps and lower lats more into the pull. The Upright Barbell Row is a different pattern entirely, pulling the bar vertically toward your chin rather than horizontally toward your torso, and works better as a shoulder and trap focused addition alongside a rowing substitute than as a direct swap for it.

Building a full pulling day around your substitute

Whichever alternative you pick, it fits into a pulling day the same way a barbell row would: as one of your first one or two exercises, before smaller accessory movements. If you want triceps work on the same day for balance, Standing Bent-Over Two-Arm Dumbbell Triceps Extension or the single arm version, Standing Bent-Over One-Arm Dumbbell Triceps Extension, both work from a similar bent over stance. A seated variant, Seated Bent-Over One-Arm Dumbbell Triceps Extension, removes the standing balance requirement if that matters to you. To finish, a grip and forearm movement like the Palms-Up Barbell Wrist Curl Over A Bench rounds out a session built entirely around pulling and grip strength.

For a broader look at how many total exercises and sets a pulling day like this should carry, see How Many Sets Per Workout? Sets, Reps and Rest Explained and How Many Exercises Per Workout?. If you are also looking to swap out a vertical pulling movement, Chin Up Alternatives for Beginners covers that separately, and How Many Sets and Reps to Build Muscle? explains the reasoning behind the rep ranges used throughout this guide.

Save whichever alternative you choose in GymPilot so it is ready for your next pulling day: try GymPilot.

Fitness content on this page is general information, not medical advice: consult a professional if you have a condition or injury.