Today, many people are looking for the best barbell row alternatives to improve their back and core workouts. An important fact is that barbell rows target multiple shoulders, lats, upper arms, forearms, and core muscles.
This article offers up ten great alternatives to barbell rows to find an exercise that works best for all your goals — from gaining muscle mass to improving your overall strength.
Whether you’re a beginner or an experienced lifter looking for new exercises, this guide is sure to provide something beneficial to add to your routine today!
Benefits of the Barbell Row
The barbell row is an invaluable exercise for bodybuilders that works the back and biceps brachii muscles. This compound movement involves bending over at the waist while grasping a barbell in both hands, then pulling it towards your upper abdomen or clavicle area.
Because of its very nature, this exercise mainly targets your lats (the most significant muscle in your back), traps, and rhomboids and slightly commands work effort from other secondary movers such as the triceps brachii and posterior deltoids.
Adding this movement to one’s training regime allows them to burn fat and add accurate mass at critical areas such as their mid-back, allowing them to look more impressive post-workout.
It’s no surprise then why many serious bodybuilders incorporate this particular exercise into their routines as on top of developing respectable amounts of strength; it also gives you that much desired ‘V’ shape TapouT athletes are so well known for – making it an ideal matchup when dealing with high rep cardio sessions hence why those looking to get cut often list bends around rows within there sweat seshes!
Working Muscles in the Barbell Row
The barbell row is a compound exercise that targets the back and biceps brachii muscles. It lends itself to developing impressive strength in these areas of the body for those seeking to build muscle mass in their upper bodies:
- Lats (latissimus dorsi): This sizeable sheet-like muscle attached to the thoracic spine and lower six ribs provides many of the actions required by most pulling exercises, such as rowing movements, performing pull-ups or chin-ups, deadlifts, etc.
- Teres major and minor: located next to each other at the inner portion of your shoulder blades – play an essential role when it comes to bringing up your arms overhead towards a vertical position.
- Rhomboids major & minor: two muscles deep under your shoulder blades that are responsible for drawing scapulas closer together on either side of your backbone
- Lower Trapezius: Located underneath the Latissimus Dorsi, if focused, this can aid with posture positioning)
- Posterior Deltoid: The primary mover during horizontal rows, which gives us great width across our lats
- Erector spinae: Composed of three pairs of muscles —the Iliocostalis, longissimus, and spinal—that run parallel along both sides of the vertebral column, assisting with extending the trunk forward
Why Consider Alternatives to the Barbell Row
For bodybuilders, barbell rows are an excellent compound exercise to work the back and biceps brachii muscles. However, while it is often used because of its effectiveness in building strength and muscle in the back, there can be potential limitations or drawbacks with this single exercise.
Incorporating alternative exercises into your workout routine can allow you to vary the target muscles worked as well as improve stability and balance.
Alternatives for the barbell bent-over row exercises include chest-supported T-bar rows, which don’t require broad shoulders nor great flexibility; dumbbell rows that don’t put excessive strain on one side due to being a unilateral exercise; seated cable rows which can provide additional support & intensity also requiring less mobility than bent over barbell rows do;
TRX inverted row which requires more significant muscular effort since bodyweight needs to be supported by hands as opposed to machines or powered weight plates; Renegade Row activates more stabilizer muscles for better development of core & posture strengthening abilities etc., Resistance Band Seated Rows can assist with recuperation training due to only providing tension when something is pulled against them rather than using fixed weights stacks on pulley machines.
These alternatives also help protect joints such as rotator cancelli from imbalances caused by the often heavy load placed on just one joint – most evidently seen after progressive sets over multiple repetitions done at high speed & intensity.
So, if you want an effective activity without compromising the fundamental principles required for safe lifting techniques, then considering alternatives may turn out to be helpful, depending on your fitness goals.
10 Best Barbell Row Alternatives
Start exploring different ways to train your back muscles with exercises like the Chest-Supported T-Bar Row, Dumbbell Row, Seated Cable Row, Body Rows, TRX Inverted Row and more.
Chest-Supported T-Bar Row
The chest-supported T-bar row is an excellent alternative to the barbell row and can be used in back or core workouts. This exercise specifically targets the back muscles, helping to build impressive strength and muscle in this area.
The exercise is performed with either a particular machine that supports the torso (commanding as bent over position but with the added support of an adjustable pad) or by lying on a bench at around 45 degrees angle underneath a fixed power rack (platform/ bench) while holding onto bar attachments fixed above it.
Either way, this exercise offers excellent latissimus dorsi activation when done correctly, along with the recruitment of other muscles, such as the Biceps Brachii and Trapezius, which makes it ideal for bodybuilders looking to develop strength and muscle mass.
Dumbbell Row
The dumbbell row is an excellent alternative to the barbell row for bodybuilders looking to build strength and muscle in their back. This exercise targets many of the same muscle groups, including the latissimus dorsi (lats), rhomboids, rear deltoid muscles, biceps brachii, and traps.
You’ll need a pair of dumbbells or kettlebells to begin this exercise. Start with your knees slightly bent, feet shoulder-width apart, and torso bent at an angle towards the floor with one hand lightly touching support such as a flat bench or wall for stability if necessary.
Reach down with your other hand to grab your weight; keep your arm straight while pulling it up toward your ribs in a rowing motion until it reaches chest level. Lower it quickly but under control and repeat on both sides for 8-10 repetitions per set before changing arms or rest periods between sets are recommended. After some weeks of writing this, you can switch from using two hands to performing each repetition together, alternating arms alternatively.
Seated Cable Row
The seated cable row exercise is a beneficial alternative to barbell rows for back and core workouts. Using a cable machine, this compound movement works the back muscles as well as other supporting muscle groups, including the biceps brachii.
This exercise targets common problem areas like lower lats and mid-back thickness whilst also building overall strength in the upper body. To do it, sit facing away from the machine, anchoring your legs before grabbing an attached handle with both hands shoulder-width apart.
With your arms fully extended, pull slowly towards your chest using only energy from your torso and back before slowly letting go of any tension along the way. Doing anywhere between 12 to 15 reps will help build strength, but supplementing it within a routine that includes shifts in rep range or time under tension can facilitate further muscle growth in those target areas mentioned previously.
Body Rows
Body rows are one of the best alternatives to barbell rows that effectively target the same large muscle groups, such as your lats, core muscles, traps and biceps. They are an excellent full-body exercise and a great bodyweight move for strength training.
This type of row works by utilizing your own body weight to create resistance. Several variations, such as suspension trainer rows or ring pull-ups on rings, can be done from home with minimal equipment or specialized machines at the gym, depending on what you have available.
Other versions include band elevated body rows, which add bands for extra intensity if desired, as well as a single arm dumbbell and body weight series where just one dumbbell is needed in place of two during the traditional version.
TRX Inverted Row
The TRX Inverted Row is an excellent alternative to barbell rows for targeting the back muscles and building overall strength. This exercise requires a suspension trainer like the TRX but can also be done using other similar products, such as Jungle Gym or Gravity Fitness.
This exercise focuses on developing lats, shoulders, core strength and stability while maintaining proper form throughout. To perform this exercise correctly, start by lying down with your feet facing forward and your heels anchored in front of you against the anchor point of the suspension trainer straps above you.
You will then grab onto the handles of each strap with an overhand grip and pull yourself up to full chest height by contracting your shoulder blades together until they touch at full muscular contraction before slowly rereleasing them until your arms are entirely extended downward towards the floor level under control, afterwards repeat multiple reps for best results.
The inverted single-arm dumbbell row provides more stabilization than traditional barbell rows because it recruits all muscle groups evenly, whereas regular bent-over barbell rows only focus on specific large muscles, isolated back muscles developing unequal upper body development.
Renegade Row
The Renegade Row is a great barbell row alternative that targets the same muscle groups. It works the lats, core and biceps muscles while also helping to improve posture and stability.
The exercise involves holding two dumbbells in each hand with your palms facing towards you. Place your feet wider than shoulder-width apart for balance, then lift one of the weights off the floor until it reaches chest level, distributing your weight on both arms equally and maintaining a straight posture throughout.
Lower one dumbbell back to the ground as you raise up on the elbow of the opposite arm before you switch sides, completing one repetition. The Renegade Row is an effective way for bodybuilders to target their postural muscles while also engaging other areas, such as the lower & mid back, glutes, and hips when they find themselves without access to a complete gym setup or barbells.
Resistance Band Seated Row
The Resistance Band Seated Row is a great back exercise for bodybuilders, as it targets the same muscle groups worked by a barbell row—namely, the rhomboids, trapezius, and lats.
This row variation works multiple muscles using only minimal equipment: one good-quality resistance band or two lighter strength bands. To correctly perform the seated row with bands, start by positioning yourself in a “seated” position on the ground or bench with your legs fully extended and your feet placed firmly against the top of the movement or base of a wall (or under something sturdy).
Take hold of each end of your chosen resistance band(s) while extending your arms straight out in front of you so that they are slightly above shoulder height. Then, pull both ends up toward your chest while keeping your shoulders down and elbows tucked close to your ribs until you feel the tension being applied through your mid-back region, followed by slowly returning each end of the resistance band back to its starting point whilst maintaining control throughout the motion.
Yates Row
The Yates Row is an effective single-arm rowing exercise used by bodybuilders to target their back muscles. It works for all of the main muscle groups in the upper and mid-back, such as rhomboids, lats, traps, rear delts, and more.
To perform this exercise, simply place one hand on top of a flat bench or box with your legs extended forward behind you. With a dumbbell in the other hand (without resting it on any surface), bend your torso slightly, extend your arms forward so that your arm hangs down at 90 degrees, and capably pull the weight up toward your waist by straightening out your elbow before returning it to its starting position.
Do 8–12 reps for each side, performing 3–4 sets total with moderate weight to get the best results from this exercise – without compromising form, which is essential when performing such movements! Alternatively, you can perform this move lying down while still keeping good form, but ensure that you use light weights for safety reasons if you are new to these types of lifting exercises.
Lat Pulldowns
Lat pulldowns are a popular back exercise used by bodybuilders to build impressive muscles in the upper and lower lats. This exercise makes use of a cable machine or resistance bands, making it great for those who don’t have access to weight machines or barbells.
Lat pulldowns effectively target the latissimus dorsi muscle as well as surrounding muscles such as the rear deltoids, biceps brachii, rhomboids and trapezius. Various versions can be performed, including narrow-grip lat pulldowns, wide-grip lat pulldowns, single-arm lat pulldowns or alternating multi-lateral bent-over rows.
These variations allow you to mix up your workouts while targeting different muscle groups. Many bodybuilders also opt for incline bench-assisted pulldowns to maximize training efficiency, which helps with form during decline positioning exercises.
How to Determine the Best Alternative for Your Workout
Take into account your workout goals, assess the equipment you have available to use and listen to how your body responds to each exercise when assessing suitable alternatives for a barbell row.
Consider your workout goals.
When selecting alternative exercises to the barbell row, it is essential that bodybuilders consider their workout goals. Different workouts are required for other goals, such as muscle building or strength training.
To ensure maximum results and safety during your back workouts, tailoring them specifically towards achieving the right outcome is vital. For example, if muscle building is a primary goal, then doing combined single-arm rowing variations like Renegade Rows or Yates rows will provide a good stimulus along with large multiplanar motions like Chest Supported T Bar Rows to focus on overall musculature in order of size and best use of available time at the gym.
On the other hand, if strength development is desired, greater emphasis should be placed on protocols involving heavier weight usage, including double arm variants working through the most relevant ranges while incorporating exercises utilizing stabilization and proprioception, such as Ring & Band Rows, for increased advanced gains.
Assess your equipment availability.
Before replacing the barbell row with an alternative exercise, it is essential to assess your equipment availability. Different alternatives require different types of equipment. For example, a chest-supported T-bar row requires a unique device called a T-bar row Machine, which can be pretty expensive and requires a gym setup.
Alternatives such as dumbbell rows and bent-over rows only require weights like dumbbells or kettlebells, making them easier to do at home if you don’t have access to a gym or cable machine.
Additionally, if you want more core activation while performing Barbell Rows, alternative exercises such as Suspension Trainer Rows are ideal choices as they use bodyweight resistance.
Listen to your body.
When deciding on a barbell row alternative, it is essential to listen to your body. Each individual’s needs are unique, and the amount of weight they can lift may vary depending on their fitness levels.
Selecting an exercise that is too difficult for you might cause overexertion, and the risk of injury increases if the form is not maintained when exercising. It is also best to pick exercises according to specific goals; for instance, renegade rows with kettlebells will target your lats more than incline dumbbell rows.
Therefore, considering your individual preferences and limitations and understanding what muscles each workout targets can help create an optimal training program tailored just for you!
Alternatives for Different Muscles Worked by Barbell Rows
Learn about different movements such as Incline Dumbbell Row, Meadows Row, Suspension Trainer Rows and more to target specific muscle groups. Dive in to find out how each exercise can be tailored to your fitness goals!
Biceps: Incline Dumbbell Row
The incline dumbbell row is an effective alternative to barbell rows for targeting the biceps. This exercise works all of the three significant biceps muscles and your back and core.
It can be done using either a bench or a stability ball; simply lie on the incline with your feet firmly planted and palms gripping two dumbbells washed up towards your body close to the stomach.
As you complete this movement, squeeze those bicep muscles tight before slowly returning each arm down at its own pace until they are fully extended back outwards from your chest. The key benefit of incorporating this exercise into any workout routine is that it allows for better control over which particular muscle group is being focused on when compared with barbell rows, which work for multiple muscle groups simultaneously.
Lats: Meadows Row
The Meadows Row is an excellent alternative to the barbell row for targeting the lats. Just like a Pendlay row, it requires you to be inclined and utilize your body weight, so no extra equipment is needed.
The difference between these two exercises lies in arm position: while most bent-over rows employ an underhand grip, with Meadows Rows, you pull with straight arms and go into full extension at the top of each rep.
This slight variation allows you to activate more shoulder muscles aside from your lats as well, and stressing them during the eccentric part of the lift turned out to provide a more significant fatigue stimulus than traditional variations.
Core: Suspension Trainer Rows
Suspension trainer rows are a great alternative to barbell rows for building core strength. They work the same muscle groups as a bent-over barbell row, targeting the back and biceps brachii muscles while also strengthening your abs and obliques.
Suspension trainers provide a more excellent range of motion than other alternatives like dumbbells or kettlebells and can be adjusted to target different angles so that you can optimally engage each specific group of muscles being worked on.
Doing suspension trainer rows will effectively strengthen all these major muscles while also helping with balance and stability due to the instability created by using straps attached from overhead instead of resting them flat on the floor.
Conclusion
Barbell rows can be an excellent exercise for building strength and muscle in the back. However, plenty of alternatives to the barbell row can also effectively target the same muscle groups.
These include exercises like dumbbell rows, chest-supported T-bar rows, seated cable rows, TRX inverted rows, renegade rows, meadows rows, Pendlay rows and lat pulldowns. Taking time to determine what works best for you is essential in order to ensure an effective workout while avoiding potential injury or overuse issues.
Be sure to assess your goals, equipment availability, and how your body feels when at work so that you can pick the correct alternative exercises for you!
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