What To Know
- Lie under the bar with your feet flat on the ground and your body in a straight line.
- Whether you’re looking for a more dynamic or accessible exercise, there’s an alternative that suits your needs and helps you achieve your fitness goals.
- Barbell rows and dumbbell rows are the most similar alternatives, as they mimic the movement and target the same muscle groups.
Bent over rows are a popular back exercise that targets the lats, traps, and biceps. However, this exercise can be challenging or even painful for some individuals due to lower back issues or shoulder mobility limitations. If you’re looking for an alternative exercise that provides similar benefits, here are several options to consider:
1. Barbell Row
Muscles Targeted: Lats, traps, biceps
Equipment: Barbell
Execution:
1. Stand with your feet hip-width apart, knees slightly bent.
2. Hold the barbell with an overhand grip, slightly wider than shoulder-width.
3. Bend over at the waist, keeping your back straight and chest up.
4. Row the barbell up to your chest, engaging your lats and biceps.
5. Lower the barbell back down to the starting position.
2. Dumbbell Row
Muscles Targeted: Lats, traps, biceps
Equipment: Dumbbells
Execution:
1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in each hand with an overhand grip.
3. Bend over at the waist, keeping your back straight and chest up.
4. Row the dumbbells up to your chest, engaging your lats and biceps.
5. Lower the dumbbells back down to the starting position.
3. Cable Row
Muscles Targeted: Lats, traps, biceps
Equipment: Cable machine with a lat bar attachment
Execution:
1. Stand facing the cable machine with your feet hip-width apart.
2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width.
3. Step back until there is tension on the cable.
4. Row the bar up to your chest, engaging your lats and biceps.
5. Lower the bar back down to the starting position.
4. Pull-Up
Muscles Targeted: Lats, traps, biceps
Equipment: Pull-up bar
Execution:
1. Grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width.
2. Hang from the bar with your arms fully extended.
3. Pull yourself up to the bar, engaging your lats and biceps.
4. Lower yourself back down to the starting position.
5. Inverted Row
Muscles Targeted: Lats, traps, biceps
Equipment: Barbell or sturdy object
Execution:
1. Place a barbell or sturdy object at waist height.
2. Lie under the bar with your feet flat on the ground and your body in a straight line.
3. Grasp the bar with an overhand grip, slightly wider than shoulder-width.
4. Pull yourself up to the bar, engaging your lats and biceps.
5. Lower yourself back down to the starting position.
6. Resistance Band Row
Muscles Targeted: Lats, traps, biceps
Equipment: Resistance band
Execution:
1. Attach a resistance band to a sturdy object at waist height.
2. Stand facing the band with your feet hip-width apart.
3. Grasp the ends of the band with an overhand grip, slightly wider than shoulder-width.
4. Row the band up to your chest, engaging your lats and biceps.
5. Lower the band back down to the starting position.
7. TRX Row
Muscles Targeted: Lats, traps, biceps
Equipment: TRX suspension trainer
Execution:
1. Adjust the TRX straps to a comfortable height.
2. Grasp the handles with an overhand grip, slightly wider than shoulder-width.
3. Step back until there is tension on the straps.
4. Row yourself up to the handles, engaging your lats and biceps.
5. Lower yourself back down to the starting position.
Wrap-Up
These alternative exercises provide a comprehensive range of options to effectively target the same muscle groups as bent over rows. Whether you’re looking for a more dynamic or accessible exercise, there’s an alternative that suits your needs and helps you achieve your fitness goals.
Information You Need to Know
Q: Which alternative exercise is the most similar to bent over rows?
A: Barbell rows and dumbbell rows are the most similar alternatives, as they mimic the movement and target the same muscle groups.
Q: Can I perform these alternative exercises with different grips?
A: Yes, you can experiment with different grips (overhand, underhand, neutral) to engage different muscles and adjust the difficulty.
Q: How often should I perform these alternative exercises?
A: Aim to perform these exercises 1-2 times per week, as part of a well-rounded back workout.
