Top 10 T-Bar Row Alternatives for a Defined Back

One of the major back exercises gaining notariety for developing exceptional backs is the t bar row. While the t bar row should be accessible in every gym (in my opinion), in reality there are a few limitations to performing it at any facility. For example, what if your gym lacks a landmine attachment, barbells, or a t bar row machine? Fortunately, there are creative ways to work the same muscles just as effectively with some great t bar row alternatives.

In addition to adding a variety of equipment options, these exercises will offer a wide range of training variables that best suite your needs such as grip, stance, and much more. So sit back, grab a notebook, and dive into these ten t bar row alternatives that will take your back workout to the next level.

How to Perform the T Bar Row

Before jumping into alternatives, it’s probably best for us to go over what the t bar row is in the first place. The t bar row is an exercise that utilizes a barbell set up between the exerciser’s legs. One end of the bar is grounded (usually with a landmine attachment) while the other end is rowed vertically towards the chest. It’s a lot simpler to perform than to explain, I assure you. Remember that form is everything with this exercise. Because the hips hinge forward and torso is leaning forward, it requires an emphasis on a neutral spine to protect the back from injury.

performing the t bar row

Place one end of a barbell into a landmine attachment or wedge it into a corner.
Slide weighted plates onto the other end of the barbell (choose a weight that allows for both good for and high intensity).
Stand over the weighted end of the barbell with a fairly wide stance.
take up a hip-hinge position by bending your knees slightly, kicking your hips back, and maintaining a neutral spine (keep your back straight).
Take a hold of the weighted end of the barbell with both hands a few inches under the plates. keep your arms fully extended with your palms in an overhand grip.
Pull the barbell towards your upper abdomen or lower chest by pinching your shoulder blades together and allowing your elbows to glide close to your torso.
As you pull the weight up, squeeze the muscles of your back.
pause at the top for a second and then slowly bring the weight back to the starting position.

Muscle Groups Engaged During T Bar Rows

Latissimus Dorsi (Lats): The lats make up the largest muscles activated during the t bar row, spanning all the way from the humerus down towards the bottom of the thoracic spine. They are responsible for the majority of the rowing motion, pulling the weight towards the body.
Trapezius (Traps): The trapezius muscles make up a large triangular network that are broken down into 3 parts; upper, middle, and lower. All three sections are stimulated during the t bar row, however the middle trap is targeted to a greater extent. The traps help aid in drawing the shoulder blades together (scapular retraction) as well as stabilizing the shoulders during the row.
Rhomboids: These muscles are found beneath the mid trap and also help in bringing the shoulder blades together. They also work as stabilizer muscles for the scapula, ensuring a neutral spine and proper form during the exercise.
Posterior Deltoids: The rear delts, located in the top corner of the back, help perform shoulder extension and pull/lower the arms during the row.
Erector Spinae: This muscle travels vertically along the spine and helps keep the back in a neutral, stable position during the t bar row. It also helps prevent the lower back from rounding, protecting it from common injuries associated with hip hinging movements.
Biceps Brachii: The biceps famously insert in the front of the arm and are responsible for elbow flexion. This allows the arm to bend and work with the back to row the weight vertically.
Forearms: Grip strength is essential for maintaining control of the barbell attachment during the t-bar row, so the muscles of the forearms are engaged to a significant extent.

T Bar Rowing Alternative List

Dumbbell rows

The dumbbell row is the t bar row alternative with the most range, is performed in one fluid movement, however to do it properly there are 2 main plains of motion to focus on; shoulder extension and scapular retraction. Shoulder extension (when you drive the elbows down and forward) is responsible for activating the lats. Scapular retraction (where you squeeze your shoulder blades together) plays a part in activating the mid traps. This means that dumbbell rows are great for building both back width and thickness, hitting the back muscles from multiple angles.

Unfortunately, many gym-goers leave a lot of intensity and muscle activation on the table with improper form. The key to unlocking the dumbbell row’s full potential is using “initial momentum” at the bottom of the movement and carry it over to the top.

Remember to take a wide stance (your feet shoulder width apart), your hips perpendicular to the floor, and your back about 0 to 20 degrees above your hips.

performing the dumbbell row

Stand with your feet shoulder-width apart, knees slightly bent.
start by gripping the dumbbell with your non- dominant hand to prevent imbalances. Be sure to hold the dumbbell with a neutral grip (palms facing your body).
Keep your back flat, torso facing the floor, core engaged and neck in a neutral position (face looking towards the floor).
Let your arms hang down towards the floor, while pointing your hand and dumbbell forward a little past your shoulders.
Focus on pulling the dumbbell up towards your torso by dragging your elbow back towards your hip. Use some momentum at the bottom to make the rowing more fluid throughout the exercise.
Keeping the elbows close to the body, squeeze both your lats and your mid traps at the top of the movement.
Remember to keep your back stable and avoid rotating your body to assist the movement.
Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.

Seated cable row

The seated cable row is the bread and butter of back exercises, targeting the posterior shoulder girdle, back, and elbow flexor muscles. It is one of the best t bar rowing alternatives because of it’s accessibility in most gyms and its ability to target the muscles of the back. Also, because it utilizes a three-point base of support (both feet on the machine plate and butt on the bench) instead of a two-point base (feet planted on the floor), it creates less compression in the lower back compared to exercises like the t bar row.

The seated row is another example of a descending strength curve exercise due to its ease on the first quarter and diminishing torque during the last quarter. For this reason, to get the most out of this back exercise it’s important to avoid using momentum to pull the weight towards the body.

Like any other rowing exercises, attention to form will make or break the results you get from the seated cable row. You’ll want to make sure that from the starting position to the end of the set your back remains straight. Keeping your shoulder blades retracted (together) will ensure that your back doesn’t arch.

performing the seated cable row

As you grip the handle, feel the stretch in your lats while setting up to row. Begin by pinching your shoulder blades together and pulling the handles towards your chest and lower abdomen.
tuck your elbows in close to your sides as while you pull, emphasizing the contraction of your back muscles.
hold momentarily at the end of the movement feeling the squeeze in the lats. Don’t allow your elbows to drift any further back than your torso.
slowly straighten your arms until they return to the starting position, moving in a smooth, controlled fashion.
repeat for as many reps as necessary.

Bent over barbell row

If there was ever a true successor to the t bar row, or even a superior exercise to it, the bent over barbell row would be that exercise. In a 2018 study, bent over barbell rows were found to be one of the most effective back exercises. It was found to stimulate muscle groups such as the latissimus dorsi, mid traps, infraspinatus, and erector spinae more than the most notable back exercises such as the pull up, lat pulldown, and trx row.

For all of the reward this exercise can offer, there is still plenty of risks in its execution (especially in the lower back).

The grip you choose will also which muscle groups are stimulated to a higher degree. A 2010 study found that an overhand grip with the elbows flared at a 45 degree angle worked the rear delts, rhomboids, and traps to a much higher degree. Choosing an underhand grip with the elbows tucked close to the torso contributed to greater lat activation and bicep recruitment.

Another tip to consider is beginning the exercise by deadlifting the weight. This process will ensure that you set up the bent over barbell row with a neutral spine and protect your lower back with a proper hinging technique.

performing the bent over row

Engage your core and brace your abdominal muscles to stabilize your spine.
Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
Keep your elbows close to your body throughout the movement, and focus on pulling with your back muscles rather than your arms.
Squeeze your shoulder blades together at the top of the movement to fully engage your back muscles.
Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position, maintaining control.
Avoid swinging the weight or using momentum to lift the barbell.

Remember: Avoid standing too upright during the exercise. Pulling with your torso at an angle higher than 45 degrees will recruit more of the upper traps and far less of the back muscles.

Smith machine row

The benefit of the smith machine row compared to any other alternative is what some find distasteful about it- its controlled movement pattern. Because the smith machine locks the bar in a solely vertical plane of motion, some of the concern about form is taken out of the equation. This leaves more of the focus on contracting in your back and less on how the bar travels towards your torso.

Every other factor when performing the smith machine row is nearly identical to the barbell bent over row. Your back remains flat and raised no higher than 45 degrees. However, like with any other hip-hinge exercise, get into the starting position using proper deadlifting form to protect your lower back.

performing the smith machine row

Begin by setting up into the starting position with a deadlifting form; feet hip width apart, butt back, knees slightly bent, back flat, and the bar a few inches away from your shins.
Once in the starting position, begin pulling the bar towards your chest and bring your shoulder blades together towards the top of the row
Try to keep your elbows tucked close to your side as you bring the bar towards your torso.
Squeeze the back for max contraction
lower the weight to the bottom of the movement until your arms are straight. Repeat this process for reps.

Landmine row

The landmine row is definitely the closest t- bar row alternative in all respects; form, range of motion, equipment, etc. One of the only difference is the landmine’s grip, which either uses a close-grip handle or ones hands. Either method leads to close grip technique that specifically targets the lats and the medial muscles of the back like the mid traps and rhomboids.

performing the landmine row

place one end of a barbell into a landmine attachment or securely into a corner of a room.
load the appropriate weight plates onto the other end of the barbell.
stand perpendicular to the barbell with your feet shoulder-width apart.
bend your knees slightly and hinge forward at the hips while keeping your back straight.
reach down and grip the end of the barbell with both hands.
Pull the barbell up towards your hip while keeping your elbow close to your body and your back flat.
Squeeze your shoulder blades together at the top of the movement.
Lower the barbell back down with control until your arm is fully extended, but avoid locking out the elbow to maintain tension on the muscles.
Repeat for the desired number of repetitions.

Pendlay row

The pendlay row, very much like the barbell row, is a back exercise that utilizes a barbell in a vertical rowing motion that pulls the weight towards the torso. However, while the set up for both exercises are virtually identical, they are NOT performed the same way.

With the pendlay rowing exercise, the eccentric or lowering phase is completely irrelavent. The pendlay row is all about the explosive pulling motion of the concentric phase that targets the back muscles in a completely different way than the barbell row.

During this exercise you’re pulling directly from the floor while keeping your torso as parallel with the floor as possible. After pulling the bar as close to the chest as possible, you literally drop the bar on the floor, taking the lowering completely out of the equation.

performing the pendlay row

Engage your core and brace your abdominal muscles to stabilize your spine.
Pull the barbell towards your lower ribcage by retracting your shoulder blades and bending your elbows.
Keep your elbows close to your body throughout the movement, and focus on pulling with your back muscles rather than your arms.
Aim to pull the barbell explosively off the floor, lifting it until it touches your lower ribcage.
Pause briefly at the top of the movement, then lower the barbell back to the floor under control.
Allow the barbell to come to a complete stop on the floor before starting the next repetition. This distinguishes the Pendlay row from other row variations where the weight might remain off the ground between reps.

Inverted row

The inverted row is likely the simplest t bar rowing alternative that requires the least amount of equipment. One of the major benefits of the inverted row is it’s lower body set up which generally requires you to keep your body straight rather than bending at the hips like the other rowing alternatives. This helps keep your lower back neutral and protects it from injury.

What also makes it an excellent t bar rowing alternative is the effectiveness of its foot and body placement. When you set your feet up further away from your torso, your back has to work harder to pull your body up towards the barbell. Don’t let the lack of machines or weight fool you, your bodyweight is more than enough resistance to fire up the lats and deep muscles of the upper back.

For more tips and similar exercises to the inverted row, check out this article: Horizontal Row Exercise; Alternatives and How-To

performing the inverted row:

set the bar up about 3 feet off the floor, and then align your upper body directly underneath the bar.
reach up and grab the bar or straps with an overhand grip (palms facing away from you) spacing your hands a little wider than shoulder-width apart.
Keep your body straight from top to bottom, all while engaging your core muscles.
Pull yourself up towards the bar by retracting your shoulder blades and bending your elbows.
Remember to keep your body in a straight line throughout the movement.
Focus on rowing your chest towards the bar while tucking your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement to engage your back muscles fully.

Gorilla Row

The gorilla row, like the t bar row, is a useful exercise for building the upper and lower back, shoulders and enhancing scapular mobility. The beauty of this exercise is that while hip hinging is required, because at one weight is always making contact with the floor, your lower body and back are taken out of the equation. This is particularly useful for those who are worried about compromising their lower back in the bent over rowing position. You also get the benefit of unilateral movement (single arm movement) which gives you the opportunity to focus on/strengthen any lagging side of your body.

performing the gorilla row

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at the hips to lower your torso until it’s nearly parallel to the ground. Keep your back flat and chest up throughout the exercise.
Let your arms hang straight down towards the ground, palms facing each other.
Pull the dumbbells towards your sides by bending your elbows and retracting your shoulder blades. Imagine squeezing a pencil between your shoulder blades.
As you row the dumbbells upwards, focus on bringing your elbows past your torso and keeping them close to your body.
Squeeze your back muscles at the top of the movement to fully engage them.
Hold the contracted position for a brief moment to maximize muscle activation.
Slowly lower the dumbbells back down towards the starting position, maintaining control throughout the descent.
Perform the desired number of repetitions with proper form and technique.

Final Thoughts

No matter where you’re trying to go on your fitness journey, definitely consider adding these exercises! The t bar row is an outstanding compound exercise, and all of the movements on this list are just as effective at working the muscles of the back. If one thing couldn’t be emphasized enough, it’s focusing on proper form. If these exercises are new to you, I highly recommend starting at a lighter weight until you’ve thoroughly mastered the form. This will serve to protect you from possible injury and maximize the necessary muscles.

Give these exercises a try on your next workout and enjoy the progress that comes with them!