The dumbbell row is a foundational exercise for building back strength, stability, and muscle definition. By targeting key muscle groups like the lats, traps, and rhomboids, it’s a go-to movement for anyone looking to improve their upper body. However, there are times when you may need a dumbbell row alternative. Whether you lack access to dumbbells, need a variation to avoid plateaus, or require an option that reduces strain on specific areas, finding the right substitute is key.
This guide looks at the 5 best dumbbell row alternatives to help you target the same muscles while adding variety to your routine. From barbell and landmine exercises to bodyweight and resistance band options, these movements ensure your back workouts remain efficient and impactful.
1. Barbell Bent-Over Row
The barbell bent-over row is a powerful compound exercise that is easily one of the best dumbbell row alternatives. It replicates the horizontal pulling motion of the dumbbell row while allowing for heavier loads, making it ideal for building both strength and size. With the ability to adjust grip width and hand positioning, this exercise offers versatility for targeting different areas of the back.
How To Do Barbell Bent-Over Row:
- Stand with your feet shoulder-width apart and a barbell in front of you.
- Bend at the hips, keeping your back flat and chest up, until your torso is at a 45-degree angle to the floor.
- Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell slowly and with control to the starting position.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Traps (trapezius)
- Rhomboids
- Rear delts (posterior deltoids)
- Spinal erectors
Why It’s a Great Alternative:
The barbell bent-over row is one of the most highly effective dumbbell row alternatives because it allows for heavy loading while engaging the same primary and secondary muscles. It’s also easy to modify with different grip styles to shift the emphasis on specific areas of the back, making it a versatile choice for any training programme.
2. Seal Row
The seal row is a highly effective dumbbell row alternative that provides excellent isolation for the back muscles while reducing strain on the lower back. This chest-supported exercise closely mimics the movement pattern of the dumbbell row, making it a perfect substitute for targeting the lats, traps, and rhomboids.
How To Do Seal Row:
- Set up a flat bench on an elevated platform, such as two plyo boxes, ensuring there’s enough space beneath the bench for the barbell or dumbbells to move freely.
- Lie face down on the bench with your chest fully supported and feet anchored for stability.
- Grip a barbell or two dumbbells with an overhand grip, letting your arms extend straight down.
- Pull the weight towards your chest, focusing on squeezing your shoulder blades together at the top of the movement.
- Lower the weight slowly and with control until your arms are fully extended.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Rhomboids
- Mid and upper traps
- Rear delts
Why It’s a Great Alternative:
The seal row eliminates the need for core stabilisation, allowing you to focus entirely on your back muscles. This makes it an ideal choice for those with lower back issues or anyone looking for a safe and effective way to isolate the upper back. Additionally, the chest support ensures proper form and prevents momentum, maximising muscle engagement.
3. Meadows Row
The Meadows row is another great dumbbell row alternative that works your back in a unique way. Named after bodybuilder John Meadows, this exercise uses a barbell anchored on one end, offering a pulling angle that enhances lat activation and helps build a thicker back. It’s particularly useful for correcting muscle imbalances and targeting specific areas of the upper body.
How To Do Meadows Row:
- Place one end of a barbell into a landmine attachment or securely anchor it in a corner.
- Stand perpendicular to the barbell with your inside leg bent and your outside leg extended for balance.
- Bend at the hips to lower your torso, keeping your back flat and chest up.
- Grip the barbell just behind the weight plates with your inside hand.
- Pull the barbell towards your lower ribs, squeezing your shoulder blade at the top of the movement.
- Lower the barbell slowly and with control until your arm is fully extended.
- Repeat for the desired reps, then switch sides.
Muscles Worked:
- Lats (latissimus dorsi)
- Rhomboids
- Traps (trapezius)
- Rear delts
Why It’s a Great Alternative:
The Meadows row is one of the most effective one arm dumbbell row alternatives because it isolates each side of the back while allowing for a natural range of motion. The angled pull shifts more emphasis onto the lats, making it a powerful exercise for building width and strength in your back. It also adds variety to your training, which can help break through plateaus.
4. Landmine Row
The landmine row is a versatile and effective dumbbell row alternative that allows you to target your back muscles with a unique pulling angle. Using a barbell anchored on one end, this exercise provides a stable and controlled movement that is easy on the lower back while still building strength and size in the upper body. It’s a great option for those looking for a simple yet powerful one arm dumbbell row alternative.
How To Do Landmine Row:
- Secure one end of a barbell in a landmine attachment or anchor it in a sturdy corner.
- Stand over the barbell with your feet shoulder-width apart, gripping the barbell close to the weighted end.
- Hinge at the hips and bend your knees slightly, keeping your back flat and chest up.
- Pull the barbell towards your torso, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell slowly and with control to the starting position.
- Repeat for the desired reps.
Muscles Worked:
Lats (latissimus dorsi)
Rhomboids
Traps (trapezius)
Rear delts
Spinal erectors
Why It’s a Great Alternative:
The landmine row closely mimics the mechanics of the dumbbell row while providing added stability and a different range of motion. Its ability to reduce strain on the lower back makes it ideal for lifters recovering from injuries or those seeking a safer alternative to heavier lifts. The landmine row can also be performed with a single-arm grip, offering the benefits of unilateral training for correcting muscle imbalances.
5. Resistance Band Row
The resistance band row is a simple yet effective dumbbell row alternative that replicates the pulling motion while requiring minimal equipment. This exercise is perfect for home workouts or when gym access is limited. It provides a scalable resistance option, allowing you to adjust the difficulty by modifying the band tension or anchor point.
How To Do Resistance Band Row:
- Secure a resistance band to a low, stable anchor point, such as a door anchor or heavy piece of furniture.
- Sit on the floor with your legs extended straight in front of you, keeping a slight bend in your knees. Hold the band handles or ends with both hands.
- Sit upright with your back straight and core engaged.
- Pull the band handles towards your torso, squeezing your shoulder blades together at the top of the movement.
- Slowly return to the starting position, keeping tension in the band throughout.
- Repeat for the desired number of reps.
Muscles Worked:
- Lats (latissimus dorsi)
- Rhomboids
- Traps (trapezius)
- Rear delts
Why It’s a Great Alternative:
The resistance band row is an excellent option for those seeking a low-impact, joint-friendly alternative to the dumbbell row. The adjustable resistance allows you to tailor the exercise to your strength level, making it accessible for beginners and effective for advanced lifters. It’s also portable and space-efficient, making it ideal for travel or home gym setups.
