Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
One of the most popular and effective exercises for growing and strengthening your back muscles is the T-bar row. But, while it's a top-notch back-builder, it's not without its limitations.
For example, what if you can't set up the landmine or you don't have access to a T-bar row machine? Or, you've been performing this move for a long time and simply want to change things up?
The great news is that there is no shortage of excellent T-bar row substitutions. Not only will these T-bar alternatives provide you with different equipment options, but they also enable you to switch up training variables like grip and body position.
These changes allow you to hit your muscles from multiple angles and place stress on them differently, which is great for strength and hypertrophy. We're about to discuss the 9-best T-bar row alternatives for building your back muscles, in addition to training variables to consider, and step-by-step directions on how to perform each.
Table of Contents:
- What Factors Make A T-Bar Row Alternative Good?
- T-Bar Row Muscles Worked
- 9 Best T-Bar Row Alternatives
- Important Training Variables
How To Tell If An Exercise Is A Good T-Bar Row Alternative
A T-bar row, which is similar to a bent-over row in terms of body positioning and overall movement mechanics, requires you to lift one side of a barbell loaded with plates, which is placed in between your legs running parallel with your body.
If you are unfamiliar with T-bar rows, also known as a landmine row, take a quick look at this video, as it will help you visualize what it is and what a good alternative should address.
When selecting a good T-bar row alternative, the exercise must work the same muscles in a similar way as the T-bar row, prevent too much strain on the back, allow you to lift heavier as you get stronger, and provide you with different ways to hold the implements.
The four factors to consider when selecting a T-bar row alternative are:
- Targets similar muscle groups.
- Ideally places less compressive force on the low back.
- Enables you to progressive overload.
- Supports different grips.
T-Bar Row Muscles Worked
We're going to briefly explain the muscles worked in a T-bar row, as understanding this is crucial for finding an effective exercise replacement. If you're ready to get right to the exercises, keep scrolling.
Since a T-bar row is a horizontal pulling movement, multiple back muscles work together to bring the weight toward your body. These muscles are the:
- Lats: The lats are the widest muscle in the body and aid in extension (straightening), adduction (moving toward the body), and internal rotation of the arms.
- Rhomboids: The rhomboids have two parts (a minor and a major) and aid in stabilizing the shoulder blades.
- Erector spinae: Broken into three parts (spinalis, longissimus, and iliocostalis), the erector spinae runs the length of the spine, supporting posture and helping the spine bend and straighten.
- Posterior delts: Composed of three muscle groups (anterior, lateral, and posterior), the deltoids are shaped like a triangle. The posterior delts are located on the back of the shoulders, and help with rotation and extension of the arms.
- Traps: Shaped almost like a diamond on the back, the trapezius has three parts (descending, transverse, and ascending) and primarily stabilizes the shoulder blades.
- Teres major: This shoulder muscle provides shoulder stability and aids in moving the arm.
- Teres minor: Typically known as a rotator cuff muscle, the teres minor acts to adduct the arm (move it toward the body) as well as aid in external rotation.
Other secondary muscles used in a T-bar row (mainly to help stabilize during the movement) include the glutes, hamstrings, triceps, biceps, and abdominals.
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9 Best T-Bar Row Alternatives
The exercises we're about to get into take the four factors we just went over into consideration. Many of them will provide the opportunity for different grips, such as shoulder-width, close grip, wide grip, and even switching from an overhand grip to an underhand grip.
They also account for other important variables, like body positioning and load placement. By changing how your body is positioned (i.e. bent over, seated, standing) and where the load is placed (to the side of your body, in front of you, at your center, etc), you can emphasize certain muscles and stress the muscles differently.
When picking the exercises that will work best for you, keep equipment in mind, particularly if you work out at home or your gym doesn't have certain things. The good news is that while traditional T-bar rows require a landmine attachment, barbell and plates, or a machine, many of these alternatives are much more versatile when it comes to the equipment needed.
Remember, the best exercises are the ones you're actually able to do!
1. Single Arm Row
Single arm dumbbell rows allow you to work the back muscles in a unilateral fashion, which can also help point out asymmetries that may need to be addressed. Single arm rows are also good if you need a bit more support throughout your core and lower back (hence the use of the bench) while still allowing you to pull the dumbbell appropriately.
Another great thing is that you have freedom of grip and movement with this T-bar row alternative. The exercise allows you to use an overhand, neutral, or underhand grip and you can pull toward your hips, side abdominal area, or even up near your chest (by doing this you will change the muscles emphasized - i.e. pulling low toward your hips with a neutral is more lats and pulling up higher toward your chest with an overhand grip is more upper back).
How to do the Single Arm Row:
- To begin, hold a dumbbell in your left hand.
- Bend over and place your right hand and knee on a bench to help support yourself, while the left arm is extended to the side of the bench with your left foot on the floor. Your right shoulder should be directly over your wrist, and your hip in line with your knee. Engage your core and retract your shoulders, keeping your spine neutral and head in line with spine.
- From this position, you’ll want to flex your left arm and bring the dumbbell up toward your body, brushing your elbow along your side until you reach the end of your range of motion and/or your torso begins to rotate.
- Pause at the top, then slowly lower the dumbbell back down until your arm is fully extended. Remember to keep your shoulder blades retracted during the entire course of the exercise!
- Do the desired reps and then repeat on the right side.
Muscles targeted: Lats, rhomboids, erector spinae, trapezius, posterior delts, teres major/minor
2. Inverted Row
The inverted row is a bodyweight row and one of the Best Bodyweight Back Exercises around. Think of inverted rows like a horizontal pull up. It is going to work all the same muscles as other rows and is surprisingly effective for building up your back.
You can alter the difficulty of this T-bar row alternative, making it easier by placing your knees at about a 90-degree angle or harder by laying your body straight out with your legs extended or even harder by placing them up on a platform like a bench so that your body and legs are completely parallel with the ground.
Pro-tip: Be sure to maximize your range of motion with this t-bar row alternative, going all the way down with full scapula protraction and up as high as you can maximizing scapula retraction.
How to do the Inverted Row:
- To start, you’ll want to find a squat rack with a barbell, Smith machine, or even TRX suspension straps.
- With the bar around hip height, you’ll want to get down on the floor, sitting under the bar. Reach for the bar and walk your feet out in front of you (you’ll be facing up toward the ceiling), while your arms and legs are fully extended.
- You will then be suspended, with only your hands on the bar and heels on the ground. Engage the core and glutes and retract the shoulder blades, keeping your body in a straight line from your head to your feet.
- From here, you’ll want to pull yourself up toward the bar as far as is possible, then pause for a moment and lower yourself back to the start with arms extended.
- Remember a big squeeze and retraction through the shoulder blades as your chest gets closer to the bar!
Muscles targeted: Lats, rhomboids, erector spinae, trapezius, posterior delts, teres minor, infraspinatus
3. Barbell Row
Barbell rows can be more challenging that a T-bar row, since you’re in complete control of the bar and how far you want to move through your range of motion. It can also serve to challenge your core a bit more, since you have to stabilize yourself in that forward hinge rather than leaning back into the leverage of the landmine.
Be careful not to load this exercise too much too soon, especially if you are dealing with a lower back injury. Perfect that form and technique before increasing resistance!
Pro-Tip: Utilize different grips - close, wide, underhand, and overhand.
How to do the Barbell Row:
- To begin, you’ll want to place a firm grip slightly wider than shoulder width with palms facing down on a barbell, removing it from a rack. The shoulders and wrists should be in alignment here.
- Once you have secured your grip on the barbell, hinge forward slightly at the hips while keeping your back straight and head in line with the spine.
- With feet shoulder width apart, knees slightly bent, and arms extended, retract your shoulder blades and pull the barbell toward your torso.
- Pause at the top, really focusing on the squeeze and engagement between your shoulder blades.
- From here, slowly lower the barbell back down until the arms are fully extended.
Muscles targeted: Lats, rhomboids, erector spinae, trapezius, posterior delts, teres minor and major, infraspinatus
4. TRX Row
If you have access to a TRX suspension trainer, you will want to add this row variation to your routine! It is the same concept as the inverted row, but the suspension trainer provides uniqueness in that the handles are free and unstable. This will cause you to work harder to stabilize as you row. You can also change your grip from overhand and underhand to neutral as well.
This T-bar row alternative can be made more challenging (or easier) by adjusting how close you stand to the anchor point. Walking your feet further in will make it easier, while walking your feet away from the anchor makes it harder. Lifting your feet off the ground to make your body more parallel with the floor will also make it harder.
Play around with your angles and see what is going to give you the most bang for your buck with the TRX row!
How to do the TRX Row:
- To start, hold the TRX handles in both hands, palms facing each other.
- Turn your body to face the anchor of the straps, and engage your core.
- Lean yourself backward until the straps are taunt and arms are extended straight.
- Keeping your spine and legs straight, retract the shoulder blades and pull your elbows to your sides, squeezing your shoulder blades together as you pull.
- Keeping your arms in close, pause for a count and then slowly extend your arms straight, keeping your torso engaged and back straight.
Muscles targeted: Lats, trapezius, rhomboids, deltoids
5. Underhand Barbell Row
Underhand bent over barbell rows are a great variation of the row, and one of my favorite Barbell Back Exercises, as it allows you to increase range of motion and hit the lats and biceps more, similar to a neutral grip T-bar row using a v-handle.
You'll likely notice that you can lift more weight with this variation of the bent over barbell row. This is great for maximizing load and building strength, but be careful! The lower back has to stabilize appropriately for you to hold the weight correctly, so add weight with caution and ensure that you are moving correctly before progressing.
How to do the Underhand Barbell Row:
- To begin, you will want to have a firm grip slightly wider than shoulder width on a barbell, except you will want your palms facing up toward the ceiling.
- Once you have removed your barbell from the rack, you will want to hinge forward at the hips while maintaining a neutral spine and engaged core.
- With soft knees and keeping your head in line with your spine, retract your shoulder blades and pull the barbell up toward your torso – essentially pulling toward your belly button.
- Pause for a moment at the top of the movement, then slowly lower the barbell back down until arms are fully extended.
Muscles targeted: Lats, trapezius, posterior delts, rhomboids, teres major/minor, erector spinae
6. Renegade Row
A renegade row is an excellent pulling exercise, and it gives you bonus work by activating your glutes, core, shoulders, and even chest. It's a great total body exercise.
With a ton of stabilizing happening in this movement, you have to focus on not only retracting the shoulder blades and letting your back do the work to pull, but you also have to ensure that you aren’t twisting the upper body to get the dumbbell off of the floor.
Pro-Tip: If you do upper body workouts or chest/back days, then add a push up in every rep too to turn this into a chest and back exercise!
How to do a Renegade Row:
- To begin the renegade row with a light to moderate dumbbell in each hand. Kneel down on the floor with dumbbells about shoulder width apart, getting into a position for a high plank.
- With wrists stacked and shoulders directly over your wrists, you should have a firm grip on your dumbbells. Feet can stay about hip width apart, although bringing them together will make this move much more challenging.
- With core engaged and a neutral spine, you’ll pull your right elbow up by your side while squeezing your shoulder blades together.
- Pause for a count, then lower the dumbbell back to the ground.
- Alternate reps for both sides, trying to eliminate any rotation of the torso or arching/rounding of the back.
Muscles targeted: Lats, trapezius, rhomboids, teres major/minor, deltoids, erector spinae
7. High Row
A high row can be done with a cable machine or a machine high row. Like a close-grip T-bar row, the high row emphasizes the lats while also getting a great activation in the rhomboids and traps.
It is essentially a hybrid between a horizontal pull and a vertical pull, it is an exercise most people don't do, yet should be doing!
How to do the High Row:
- To begin, you will want to face a cable machine with feet about shoulder width apart and knees soft.
- The cable handle (or rope attachment, whichever you are more comfortable with) should be at shoulder height. With core engaged and chest tall, hold onto the ends of the handle with palms facing toward the ground.
- Take a step or two back away from the machine if needed, then retract the shoulder blades and pull the cable handle or rope attachment toward your chest, keeping elbows high.
- Pause for a count when your hands are in front of your shoulders, then slowly extend your arms and return to the starting position.
Muscles targeted: Lats, trapezius, rhomboids, teres major/minor, deltoids
8. Seated Cable Row
While the below describes how to do a seated row using a cable machine, some machines are specifically made for a rowing motion – you can use these as well.
One thing the machine provides that the cable machine won't is chest support. A chest supported row is a great T-bar row alternative as they place focus on the pulling motion while keeping very strict form, as you can cheat by using your torso for momentum if you are pressing your chest into the pad.
How to do a Seated Cable Row:
- To begin a seated cable row, grab the cable attachment that looks like a V (so that both hands can grab onto the attachment).
- Once attached appropriately to the cable machine, sit down facing the machine and take hold of the V handle.
- You’ll initially be leaning forward, with resistance on the handle – ensure that you can sit back on the machine with proper form (not rounding your back, engaging your core, and keeping a neutral spine).
- Once you’re sitting up straight and knees are soft, retract your shoulder blades and pull until your elbows reach your sides, bringing the V handle toward your abdomen.
- Pause for a count, then slowly extend your arms out straight while maintaining an upright torso through the duration of your set.
Muscles targeted: Lats, trapezius, rhomboids, teres major/minor
9. Scapular Pushup
While this last (but certainly not least) exercise might have you questioning if it’s actually for the back, it totally is! The range of motion of the shoulder blades is crucial to everyday activities – think, throwing, anything requiring stabilization, etc. – and this “lighter” movement can certainly get the upper back muscles firing.
Moreover, it will teach you how to properly protract and retract your shoulder blades when doing other rowing exercises.
How to do a Scapular Push Up:
- To be clear, we aren’t performing a true pushup here. To begin, start on the floor in a high plank, with legs extended straight and feet together.
- Shoulders should be directly over your wrists, with back straight and head in line with your spine.
- Once in position, really focus on retracting your shoulder blades – without bending at the elbows.
- Then, pull them apart, widening your upper back. The movement here is small – so take your time and really move as fluidly as possible without rushing. You’ll certainly begin to feel your upper back firing quickly when done correctly!
Muscles targeted: Lats, trapezius, rhomboids, teres major/minor, posterior delts, serratus anterior, erector spinae
T-Bar Row Alternative Training Variables
The T-bar row (along with its many alternatives) can be done by anyone, whether you're a novice exerciser or elite athlete, thanks to its load potential. When you're first starting with a T-Bar Row or one of its alternatives, begin with light weights to ensure you're using proper lifting form and technique.
Generally speaking, muscle mass can be built in any rep range. But, these are some basic guidelines to follow when you're programming exercises:
- 4-6 reps: Strength
- 8-12 reps: Hypertrophy
- 15+ reps: Endurance
In addition, if you're targeting strength, place this exercise at the beginning of your workout. If you're programming your t-bar row alternatives for hypertrophy, they should follow any strength exercises you have in your routine. Endurance training should come at the end of your workout, after strength and hypertrophy exercises.
For a bodyweight exercise, use a slow tempo and really try to maximize time under tension if you want to build muscle. Aim for around 15-20 sets total per week for back (this includes all your pulling exercises and can be split up into two or three sessions each week).
If any of these T-bar row alternative exercises are new to you, start low and slow! Many require a lot of stabilization and strength throughout the lower back, so ensuring that you can maintain proper form and technique is key before adding a ton of weight.
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
T-Bar Row Alternatives: Final Takeaways
While the T-bar row is a fantastic exercise for thickening and strengthening the upper back, sometimes you need (or want) an alternative – and these 9 exercises can get you there.
Work them individually into a routine, or pick and choose the ones that suit you and your training goals the best. Whichever way you utilize them, make sure that you are moving correctly and safely, and you are sure to notice some increases in both strength and size throughout your back!
Interested in learning more about the T-bar row? Check out our T-Bar Row Exercise Guide! Want to follow a routine featuring the T-bar row and some of its alternatives? Head to our article on Arnold Schwarzenegger's Back Workout!
Garett Reid
Author