Lawn mower exercise dumbbell. 13 Best T-Bar Row Alternatives (With Pictures)

Exercises You Should Be Doing: Deadstop DB Row

Without blinking an eye, I’ll be the first to admit that my favorite body-part to train is the upper back. For me at least, when I see someone with a thick or defined upper back, I know (s)he has put her work in at the gym. Comparatively speaking, there are a lot more people walking around with six packs than there are those with an impressive upper back.

I mean, what looks more impressive, this (AKA: the walking bag of douche who will inevitably make this his profile picture)

Or this (Oleksandr Kutcher’s upper back)

Not even close if you ask me.

To no fault of their own, though, most trainees like to train what they can see, and the back often gets the shaft in favor of things like the pecs, abs, and biceps; or, the mirror muscles.

That said, while things like deadlifts, barbell rows, and chin-up variations are undoubtedly the “go to” movements for sculpting a powerful upper back, one of the more underrated, or less utilized exercises out there is the dumbbell row.

As a matter of fact, I’d argue that the dumbbell row is one of the more underrated upper back exercise, since not only does it help build a thick upper back, but it’s also a great movement for the lats as well.

Unlike the aforementioned exercises listed above, dumbbell rows are a single limb movement, which carries its own advantages in the sense that it’s easier to ascertain whether or not there’s a strength imbalance or weakness between the left and right side. Too, due to the lack of equipment needed (all you need is a single DB), anyone can do them at any time.

First things first, however, as simple as the dumbbell row might appear, it’s surprising how much this movement is actually butchered. Simply put, what most trainees feel is a dumbbell row is anything but, and is often nothing more than a test to see how long before my eyes starting hurting.

Before we get to the actual exercise, here are some common technique flaws that I tend to come across.

Explosive Arm Curl Guy:

Here, there’s really no emphasis what-so-ever on the upper back itself. Instead, the movement resembles some sort of explosive arm curl with momentum taking over. Worse still are those guys who do this and grunt as if they’re giving birth to a bowling ball on every rep. LOOK AT ME, LOOK AT ME, LOOK AT ME.

Rotating Upper Torso Guy:

This one is quite common, where you’ll see someone performing a “row,” only to completely rotate their upper torso because they’re using too much weight to do it correctly. Ideally, the torso should stay completely stationary, with the chest/nipple line pointing towards the bench the entire time.

The I’m Completely Using the Worst Form Ever Guy:

This one should look familiar to anyone who trains at a commercial gym – rounded back, head protruding forward, absolutely no scapular retraction (adduction) taking place. I cringe everytime I see this.

Which takes us to today’s exercise of the day

Deadstop DB Row

Who Did I Steal It From: strength coach, and fellow t-nation.com contributor Tim Henriques

What Does It Do: As noted above, this is a fantastic exercise to build a thick upper back (big biceps, too, since they’re in the direct line of pull), but also targets the lats as well in addition to providing a nice stretch in that area to boot.

Key Coaching Cues: While maintaining a neutral spine position throughout (the body should make a straight line from the head to lumbar spine), start with the dumbbell resting on the floor. Grab the handle and crush it – gripping it as hard as you can. Doing so will single the rotator cuff to fire and to pack the shoulder back through a process called irradiation.

From there, I like to tell people to pretend they’re starting a lawn mower – rowing the dumbbell by bring their elbow towards the hip (not just going straight up and down). Effectively, you’ll be “pulling through the elbow,” finishing at the top by retracting (technicaly, adducting) your shoulder blade towards the midline of the body. In other words, squeeze your shoulder blade like a mofo at the top.

To finish, you’ll return the dumbbell back to the floor, coming to a complete STOP. Pause for a second or two, and repeat for desired number or repetitions.

Of Note: for those with shorter arms, you may want to grab a stepper or a few mats to place on the floor to decrease the range of motion.

And there you have it. Try it out today and let me know what you think! Also, just a friendly reminder, if you found this post useful, be sure to click the “Like ” button located at the bottom. I’ll be your best friend forever if you do.

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Best T-Bar Row Alternatives (With Pictures)

The t-bar row, otherwise known as the landmine row, is a phenomenal exercise to isolate the muscles of your back. Unlike other variations of the row, the t-bar row is much safer because it doesn’t place your lower back in a compromised position.

That said, you might not have access to the elaborate components of a t-bar row or you may want to find some t-bar row alternatives simply to add variation to your workouts.

The 13 best t-bar row alternatives are:

In this article, I’ll dive into each of these exercises in further detail, including why it makes an ideal alternative to the t-bar row, how to do it properly, and some tips to maximize its benefits.

As well, I have included a variety of barbell, machine, and bodyweight variations for you to add to your collection of back exercises.

What Makes a Good T-Bar Row Alternative

A good t-bar row alternative will accomplish one of the following:

(1) Target similar muscle groups as worked in the t-bar row, and

(2) Place less compressive forces on the lumbar spine.

Let’s look into these factors a bit further.

Muscles Used In The T-Bar Row

The muscles used in the t-bar row are:

During the t-bar row, the close neutral hand position allows you to squeeze your lats as you pull the weight towards your abdomen. This places the body in a position to directly target several muscles of the back, which improves your ability to lift more weight.

Takeaway: An effective t-bar row alternative will primarily target the lats, trapezius, posterior deltoids, and rhomboids.

Reduced Spinal Loading

In a t-bar row, one end of the bar is going to be fixed to the ground by landmine. This will allow for a linear bar path which will decrease the technical requirements of the exercise.

Consequently, the t-bar row requires less core muscle activation and postural stability, which allows you to instead isolate the muscles of the back to a greater extent.

When done properly, compared to other back exercises, the t-bar row places less of a demand on the posterior chain. This can allow you to get all the benefits of rowing while placing your back under a lower risk of injury.

I cover this more in my article comparing the T-Bar Row vs Barbell Row.

Takeaway: A great t-bar row alternative will save the lumbar spine from excessive loading.

T-Bar Row Alternatives: 13 Exercises

Dumbbell Row

The single arm nature of the dumbbell row allows you to target similar musculature as the t-bar row because of the neutral grip that is used in this exercise. As a result, this makes it an effective substitution to the t-bar row.

Dumbbells give you freedom to fully stretch through the lowering of the row and exaggerate extension at the top. This increased range of motion allows for an increased time under tension, mind-muscle connection, and novel exercise stimulus.

How To Do It

• One knee will be bent on the bench and placed in front of the hip while the opposite leg will be slightly bent firmly planted onto the ground under the opposite hip.

• You will firmly grasp the head of the bench to secure yourself into a stable position.

• You will let the dumbbell sit low in your hand as you wrap your thumb around the handle.

• When you initiate the row you will FOCUS on driving your elbow behind you while pulling the handle aside your hip.

• This is almost like pulling a lawn mower, at full flexion you want the elbow to be at a 90 degree angle.

• At completion of a rep, you will guide the dumbbell down until your elbow is at full extension.

Pro Tip

During the dumbbell row, you can get greater muscle activation by exaggerating the different phases of this exercise. For example, pausing the load in the top range of motion for 1-2 seconds.

As well, straps allow you to lift more weight. I personally prefer the Gymreapers Lifting Lifting Straps because I’ve found them not to fray easily when compared with other straps on the market.

Here I reviewed the Best Lifting Straps. there you can find a more in-depth opinion about which straps I prefer depending on the exercise.

Chest Supported Row

Hands down my favorite t-bar row alternative is the chest supported row because it saves your erectors and core stabilizers from additional exertion. This allows you to target your back muscles to a greater extent, just like a t-bar row.

The chest supported row is not taxing on the posterior chain, this makes it an excellent t-bar row alternative for powerlifters or olympic lifters who are deep in competition prep, and want to save their erector muscles for the main lifts (not accessory movements).

For this exercise, you get the direct back muscle activation by pulling the dumbbells diagonally towards your hip, and because you’re lying flat on the bench, you don’t have the ability to ‘cheat reps’.

Interested in learning how powerlifters train back? Check out my article that provides 3 sample workouts.

How To Do It

• Prior to lying down for this movement, you will place a dumbbell on each side of the incline bench.

• You will lie down on an incline bench, with your legs fully extended, and your heels coming off the ground.

• You will let each dumbbell sit low in your hand as you wrap your thumb around the handle.

• From this position you will sweep the elbows back as you aim the DBs towards the lower stomach.

• At the completion of a rep, you will guide the dumbbell down until your elbow is at full extension.

Pro Tip

Depending on the angle of the incline, the chest supported row will target a different set of back muscles.

If you want to target your lats more, you can set the incline to a lower angle while tucking your elbows during the row. If you want to target your upper back more, you can set a higher incline while flaring your elbows out during the row.

Check out my article on answering if you can Work Out Back And Chest On The Same Day?

Banded Row

The banded row is an at-home t-bar row alternative that targets the latissimus dorsi and the rhomboids.

This exercise only requires a resistance Band which allows you to take this gym on the road, to a hotel, or just exercise at home.

The banded row is a highly versatile banded exercise making it beneficial for any lifter’s training protocol. You can do this exercise with high reps and high sets while causing minimal fatigue to the nervous system.

For this exercise, you’ll need continuously-looped resistance bands. Here is a set of high quality bands on Amazon (click here to check today’s price) that will last you years of solid use.

How To Do It

• You will press the Band together and stand on top of the center of the Band.

• You will grab both ends of the Band as if they are handles.

• To get into the starting position, you will sit your hips back until your torso is parallel to the ground.

• During the movement make sure your chest is over your feet, and you are emphasizing the sweeping of the elbows back while aiming for the lower abdomen/navel.

• During the lowering of the movement you will guide the Band into the full elbow extension to lock out.

Pro Tip

The banded row doesn’t utilize a very high absolute load or directly place pressure on the posterior chain. Because of this, the banded row isn’t very fatiguing, which can allow you to take this exercise to failure multiple times throughout the week.

While giving you an insane pump, the banded row allows you to be explosive and utilize high repetition sets.

Underhand Barbell Row

The underhand barbell row allows one to lift more weight and move through greater range of motion, which is why it is a revered bodybuilding t-bar row alternative.

Contrary to the traditional row, this exercise is performed with the palms facing up. Consequently, you will be targeting the lats and rhomboids to a greater degree.

Unfortunately, the trade off is more targeting of the erectors and stabilizers than the t-bar row which can be a deal breaker if you are suffering from low back pain.

How To Do It

• Stand with your feet hip – width apart.

• You will hold the barbell with your palms facing up.

• To maintain postural stability, you will retract your shoulder blades while maintaining an exaggerated chest forward position as if you’re breaking the bar.

• With the bar sitting in your hands, you will get into the starting position by initiating and sitting back until the torso is parallel to the floor, and the chest is in line with feet.

• From this position you will sweep the elbows back, as you pull the bar towards your lower abdomen/naval.

• During the lowering phase of the movement you will guide the load into full elbow extension.

Pro Tip

Secondary to the muscles of the back, this movement will target the biceps as well. If you are trying to get more bicep involvement in your workout this exercise is a great alternative to the t-bar row.

Also, You can use momentum on this exercise to get more weight on the bar as well. By letting the weight pull you forward slightly you can use your total body to pull the weight towards your naval.

Pendlay Row

The pendlay row is a great t-bar row alternative for powerlifters because it targets the exact opposite muscles of the bench press, which allows for greater stability when performing heavy presses.

Unlike the traditional barbell row, the pendlay row starts from the ground. This exercise involves a forceful pull to the upper abdomen/lower chest (essentially the same spot where you touch the barbell on your chest for the bench press ), which is predominantly beneficial for increasing power of the back muscles.

When done effectively, secondary muscles that are targeted by this exercise are the erectors and core stabilizers. This can promote muscle density and thickness in the trunk which directly strengthens compound exercises.

Want to learn more about how the barbell row differs from other back exercises? Check out my article on Pendlay Row vs Barbell Row: Pros, Cons, Differences. Or if you’re looking for alternatives to the Pendlay row, check out my article on the 11 Best Pendlay Row Alternatives.

How To Do It

• Unlike the traditional barbell row, the starting position of the bar will be on the floor.

• Stand with your feet hip – width apart as you pick up the load with your palms facing down.

• To maintain postural stability, you will externally rotate both your shoulder blades while maintaining an exaggerated chest forward position as if you’re breaking the bar.

• Because the bar is starting from the floor, you will get into the starting position by initiating with the hips and sitting back much further until the torso is parallel to the floor, and the chest is in line with feet.
• From this position, you will sweep the elbows back as you pull the bar towards your upper abdomen/lower chest.

• During the lowering phase of the movement you will guide the load into full elbow extension and rest the bar on the ground.

Pro Tip

Since this exercise is good for improving power output we can program it at much lower reps and higher intensity. For example, you could do 3 – 6 sets of 4 – 6 reps to generate strength and power gains.

Yates Row

Another great muscle building t-bar row alternative is the Yates row, which was constructed by one of the greatest bodybuilders of all times with the goal of targeting the lower lat, trapezius, and upper back.

Just like any of the other exercises, make sure you have proper posture during its execution.

Too much excessive forward lean can put unnecessary strain on your lower back. Make sure you maintain tension by closing your armpits and squeezing your lats. This can promote optimal activation and range of motion when executing the lift.

How To Do It

• Stand with your feet hip – width apart as grab the bar with your palms facing up.

• To maintain postural stability, you will externally rotate both your shoulder blades while maintaining an exaggerated chest forward position as if you’re breaking the bar.

• You will get into the starting position by initiating and sitting back but maintaining a much more upright posture.

• From here, you will sweep the elbows up and back as you pull the bar towards your lower abdomen/belly button.

• During the lowering phase of the movement you will guide the load into full elbow extension.

Pro Tip

The diagonal nature of this exercise hits the back differently. Regardless of whether or not you have other rows in your routine, this would be a beneficial addition.

Seated Close Grip Cable Row

The seated close grip cable row puts minimal stress on the posterior chain while directly targeting the muscles of the back, which makes this a great machine alternative to the t-bar row.

The number of times I’ve looked at my program and saw this exercise is no joke. The reason why is that this is a non fatiguing variation of the t-bar row. You can do this exercise many times throughout the week and save energy for your olympic lifts or compound exercises.

How To Do It

• For this exercise, you will grab the v-handle and push back with your legs to get into position, while maintaining proper posture.

• To maintain proper posture, you will have an exaggerated forward chest position, retract your shoulder blades, and maintain a rigid/neutral spine.

• To initiate this row, you will sweep back with your elbows and pull the v-handle towards your naval/lower abdomen.

• During the second phase of this movement, let the weight of the machine bring the handle and your elbows back into complete extension.

Pro Tip

All of these can be put in full rotation to target your back in diverse and novel ways.

TRX-Row

The TRX-Row is a simple back exercise that anyone can do, making it a perfect t-bar row substitute for beginners.

The TRX-Row targets the latissimus dorsi, rhomboids, and traps while allowing the flexibility of adjusting difficulty whenever you want.

How To Do It

• Set up with the TRX handles in each hand.

• Let the weight of your body fall back until you are suspended in air.

• Your heels should be firmly planted into the ground as your toes are pointing towards the ceiling.

• From this position, you will drive your elbows back and pull your chest through the straps.

• At full flexion your elbow should be 90 degrees, from this position you will lower your body until your elbows are fully extended.

If you don’t have access to a TRX strap, then check out my Top 5 TRX Alternatives.

Pro Tip

The reason why this is such a great t-bar row alternative is that you can adjust the difficulty by changing your body position relative to the handles. The closer you are to the floor, the more challenging this exercise becomes. The more upright you are, the less challenging this exercise becomes.

Meadows Row

The meadows row is a single arm landmine row that can easily replace the t-bar row by allowing you to create a greater stretch at the bottom of the movement.

Compared to the dumbbell row, one end of the barbell is fixed by a landmine or corner of the rack. This allows you to lift more weight because of how you’re positioned next to it.

How To Do It

• Here, you will stand next to the barbell as it is securely fixed to the ground by a landmine or corner of the rack.

• Using straps, you will fasten the starting hand to the base of the barbell sleeve.

• Similar to the dumbbell row you pull the bar towards your lower abdomen/naval.

• During the second phase, you will guide the bar as your elbows return to full extension.

Pro Tip

I would highly recommend throwing on a pair of Versa gripps to make this exercise much easier.

You can also get greater muscle activation by exaggerating the different phases of the lift. By reaching your shoulder forward at the bottom you can get a better stretch, by throwing your elbow further back you can get better lat activation.

Iso – Lateral Row

This plate loaded machine row is a great t-bar row substitution by simplifying the movement so you can FOCUS on targeting the lats, traps, rhomboids, and posterior deltoids.

There are three variations of these machines:

• High Row – This machine mimics the rope pullover that hits the lower lats.

• Regular Horizontal Row – This machine mimics more of the seated row by targeting the back directly.

• Low Row – This exercise targets the back similar to the dumbbell row.

How To Do It

• To set up for this exercise, you will sit on the iso-lateral row machine seat while pressing the lower chest against the pad.

• While maintaining proper posture, you will grab each of the handles.

• From here, you will row the handles back towards your lower chest/upper abdomen.

Pro Tip

You can do all of these movements either unilaterally or bilaterally. Whether or not you use one or two arms you can target the different muscles of the back.

Seal Row

The seal row is a great t-bar row alternative because it locks your body in place taking away the ability for you to heave the weight as you perform this movement.

This exercise can be done with either dumbbells or a barbell. For the purposes of this article I prefer the dumbbells because it can be done through greater range of motion to promote total back muscle activation.

Additionally, this exercise doesn’t load the lower back and can be beneficial for avoiding injury. Beginners and advanced lifters can benefit from this exercise by promoting recovery and avoiding spinal loading.

How To Do It

• To set up for this exercise, you will elevate a bench between two stacks of 45 lbs plates.

• For this exercise, you will lay in a face down position.

• You will engage the muscles of your core to maintain a neutral spine during this exercise.

• You will sweep back with your elbows pulling the dumbbells towards your navel/lower abdomen.

• During the lowering of this exercise you will guide the dumbbells down until elbows are at complete extension.

Pro Tip

Many powerlifters and bodybuilders incorporate this exercise in their program because it isn’t taxing the posterior chain and it forces you to maintain a neutral spine.

Also, this exercise can be done with a snatch grip (wide grip) to get greater range of motion and target the upper muscles of the back.

Inverted Row

The inverted row is a less challenging alternative to the t-bar row because it is done with only body weight.

The inverted row is an extremely flexible exercise that can vary in difficulty as you are more upright or perpendicular to the ground.

When perpendicular to the ground the exercise is going to be much more challenging which is better for more advanced lifters. When upright the exercise is going to be much easier which is better for beginner lifters.

How To Do It

• For this exercise you will place a barbell in the j cups just a bit longer than arms length of distance from the ground.

• To change the difficulty of this exercise you can position the barbell lower or higher in the rack.

• You will maintain a supine body position (face up) during the course of this exercise.

• You will have an overhand grip on the bar with your hands placed similar to how they would be on the bench press.

• Maintaining a rigid spine, you will pull your lower chest towards the bar until it makes contact.

• During the lowering of the movement, you will guide yourself away from the bar until your elbows are at full extension.

Pro Tip

You can make this exercise even more challenging by modifying the grip. You can wrap a towel on each side of the bar to make the grip mimic more of a rope. This allows you to target the back muscles to a greater degree by increasing range of motion all the way through.

Also, you can do either an overhand or an underhand grip to make this exercise target the back differently.

Barbell Row

The barbell row is a free weight exercise that works all the back muscles similarly, this makes it a great alternative to the t-bar row.

The barbell row is a more technical rowing movement that can prove to be beneficial in promoting core muscle activation and challenging postural stabilization.

The main difference here is that instead of the bar being fixed to the ground, the barbell row requires you to move the weight through greater degrees of freedom.

How To Do It

• Stand with your feet hip – width apart as you pick up the load.

• To maintain postural stability, you will externally rotate both your shoulder blades while maintaining an exaggerated chest forward position as if you’re breaking the bar.

• With the bar sitting in your hands, you will get into the starting position by initiating and sitting back until the torso is parallel to the floor, and the chest is in line with feet.

• From this position you will sweep the elbows back as you pull the bar towards your upper abdomen/lower chest.

• During the lowering phase of the movement you will guide the load into full elbow extension.

Pro Tip

The rigidity and postural demand that this exercise requires can be beneficial for exercises such as the squat or deadlift.

What To Read Next

Final Thoughts

Ultimately, a great t-bar row alternative will target the muscles of the back similarly, which are the latissimus dorsi, rhomboids, trapezius, and posterior deltoids. Additionally, a great t-bar row alternative will place minimal loading on the lumbar spine.

The exercises you select will depend on the equipment that is available at your gym and how much you want to load the posterior chain. Carefully select these back exercises that match your goals, and you will make great progress in size and strength.

Back Row Exercises (with Video)

Are you tired of only doing deadlifts? Target all the muscles in your back with rows, a versatile back exercise with plenty of variations. Some types allow you to use more weight and target a lot of muscle groups at the same time, while others require you to drop the weight down and FOCUS on a few muscles. Most rows will FOCUS on your lats, or latissimus dorsi, in your upper back but, depending on the range of motion, they can also work your rhomboids and rear delts as well. Either way, back strength can be gained and you can build muscle using these strength training workout.

Cable Row

This back workout and row variation is effective as long as you minimize the amount of momentum you gain by leaning back during the pulling movement.

HOW TO DO IT: Get into starting position by sitting at the cable machine and bracing your feet on the floor or platform that some machines feature. Grab the handle with both hands. Lean back slightly. Hold your upper body in this position.

Pull the handle back toward your chest. Touch the sides of your chest with your hands, pinching your shoulder blades together and sticking out your chest to maximize the amount of back muscle used. Slowly lower the weight until your arms are straight to keep proper form.

Dumbbell Row

In this row variation, you’ll be performing the exercise with a single arm at a time which maximizes the amount of abdominal activation you get in the exercise, according to a 2015 study in the International Journal of Sports Medicine that compared cable and free-weight rowing exercises.

HOW TO DO IT: Facing the side of a workout bench, stand with a dumbbell at your feet. Lean over by sticking your butt back and bending your knees. Plant on hand on the bench and grab the dumbbell with the other hand. Pull the dumbbell up until it touches your chest. Lower the dumbbell back down to the floor.

Bench Row

This is one of the best exercises in the row family for bodybuilding because it prevents you from using momentum from your upper body to help get the weight up. According to the American Council on Exercise, the bench row is also a great exercise for muscle growth in the rear deltoid, which is the muscle in the back of your shoulder.

HOW TO DO IT: Lie on your stomach on an incline bench, which should be set at a 45 degree angle to the ground. Keep your head above the top of the bench and feet on the ground.

Holding one dumbbell in each hand, pull the weights up to chest-height, pinching your shoulder blades back at the top of the movement. Lower the weights back down until your arms are straight, relaxing your back and letting it stretch. You can also do this with a barbell using a neutral grip, or overhand grip, similar to a bench press.

Lawnmower Row

This is a version of the dumbbell row that doesn’t require a bench and allows you to use more weight.

HOW TO DO IT: Place a dumbbell on the floor. Stand on the right side of the dumbbell and get into a lunge position with your right leg forwards. Lean your right arm on your right leg and grab the dumbbell with your left hand.

Pull the dumbbell up until it hits the left side of your chest, turning your torso to the left to gain momentum. Lower the weight down to the floor. Repeat on both the left and right sides.

Barbell Row

This is the best row exercise overall for maximum muscle recruitment, according to a study published in the Journal of Strength and Conditioning Research in 2009, which compared three different row exercises. It also puts the highest amount of pressure on your lower spine, so it’s not recommended for people with lower back problems or those adverse to back pain. You can also use a T bar to do this as well. This exercise is also known as a bent-over row.

HOW TO DO IT: Grab a barbell with your hands shoulder-width apart. Stick your butt back and lean forwards with your upper body until the barbell is touching your knees.

Pull the barbell up towards the bottom of your sternum, pulling your shoulder blades back and sticking your chest out as you pull up. Try to keep your upper body still except for your arms and shoulders. Also make sure to keep your glutes and core engaged. Lower the weight back down to knee-height.

Inverted row

Inverted row is a bodyweight exercise that works all of your “pull” muscles. These include your forearms, biceps, and your core as well.

HOW TO DO IT: Set a barbell at about waist height and get underneath it lying face up. Grab the bar and pull yourself up while keeping a plank-like form. Do this until your chest reaches the bar and lower yourself back down.

Bros Basics: Barbell/Dumbbell Rows

Welcome back to Bro Basics, a series that covers exercises that are popular and can be useful but are often done inadequately and solely for aesthetics and shows the exercises’ broader function and how to perform them correctly.

In our last edition of Bro Basics, we covered a popular back exercise done with a machine: the lat pulldown. Today we tackle another popular back exercise — this one done with free weights: the row.

For insights about how to perform the row, I turned to Barbell Logic strength coach, Nick Soleyn. Below we’ll get into his advice on why and how to incorporate the row into your workouts.

What Muscles Are Worked by the Row?

There are different variations of the row, and each one targets different muscle groups a little differently. But every type of row works the same basic muscles.

Similar to the lat pulldown, the primary muscle that the row engages is the latissimus dorsi. This is the broad, flat muscle that stretches across the back of your torso and goes under your arms. Your lats stabilize your shoulders, help with posture, allow you to swim and rock climb, and even assist in breathing.

The row also works the rhomboids, a muscle group responsible for maintaining good posture. Another group of back muscles the row strengthens is your spinal erectors, which run down the length of your spine. You use your spinal erectors to maintain a strong torso while performing the squat and deadlift and to keep you standing straight during your day-to-day life. Strong spinal erectors = fewer back pain problems.

The row also indirectly works your biceps, shoulders, and forearm muscles.

Why Do Rows?

Strengthens a common human movement. You do row movements in your daily life. Pulling the starter cord on the lawnmower, lifting heavy objects off the ground, opening heavy doors, and raking leaves are everyday movements that can be supported by the row.

Contributes directly to the main barbell lifts. If you’re serious about your barbell lifts, you need to do rows. Building a strong, broad back gives you a bigger “shelf” for the barbell when you squat. A stronger back can help you create a more prominent arch when you bench and have more stability when pressing weight overhead.

Most obviously, rows will help your deadlift. At some point, just deadlifting is not enough to continue building your back. Rows can be done with relatively heavy weights while targeting the back more directly than the deadlift. The row also helps improve grip strength which is vital on the deadlift.

Great alternative to pull-ups and lat pulldowns. Most strength programs include pull-ups because they work a wide range of back and upper body muscles. But to get the benefits of pull-ups, you need to be able to do at least five in a set. You’re not going to get stronger doing just one stinking pull-up.

When an athlete can’t complete multiple pull-up reps, a coach will often program lat pulldowns since they work the same muscles as pull-ups. But many people don’t have access to a lat pulldown machine. Wut do?

You just need a barbell or some dumbbells. Heck, as we’ll see, you actually don’t even need any weights at all.

Aesthetics, brah! Want to make the ladies swoon and dudes respect you? Then you want a v-shaped torso: large chest, shoulder, and back muscles that taper down to a narrower waist. The row is a fantastic lift that can increase the size of your back (and even your shoulders), helping you develop that masculine v-shape.

How to Do the Row: Row Variations

The basic row movement is a pull toward your chest with good posture and a braced and stable core. The movement can be done with a barbell, dumbbells, or bodyweight. Below we highlight the most common row varieties for strength and sport.

Basic Barbell Row

To perform the basic barbell row, stand so that the barbell is about an inch or two in front of the middle of your foot.

Bend over and grab the bar with a grip that’s slightly wider than the one you’d use on the deadlift.

Extend, or straighten, your back. Then use your arms to pull the barbell towards your upper abs. If you can’t hit your upper abs, the weight is too heavy.

Keeping your back straight, lower the barbell to the ground. That’s one rep. Repeat while keeping your back in extension.

The Pendlay Row

Named for the late weightlifting coach Glenn Pendlay, the Pendlay row is distinguished from the basic barbell row in this way: while the latter has you extend your back before you start the lift, the former has you extend it while you’re performing the lift. It’s a small difference, but setting your back at the same time you’re pulling the bar makes for a more explosive lift. Consequently, you’ll be able to pull more weight with the Pendlay row than with the basic barbell row. (The basic barbell row has its own upside in that it targets the lats more than the Pendlay does.)

To perform the Pendlay row, set up as in the basic barbell row, where the barbell is about an inch or two in front of the middle of your foot, and you’re gripping it with a grip that’s slightly wider than the one you’d use on the deadlift.

Your back should be in flexion, or rounded, before you start the lift.

Extend, or straighten, your back to start the lift. Extending the back starts the bar moving upward, creating momentum. At the same time you’re extending your back, use your arms to explosively pull the barbell towards your upper abs.

Lower the barbell to the ground. That’s one rep.

This is my favorite variation of the row. Its explosiveness makes it real satisfying to do.

Bodybuilder Barbell Row

If you’ve seen bros doing barbell rows at the gym, you’ve likely seen them doing bodybuilder rows.

To get into the starting position for the bodybuilder row, deadlift a barbell or a set of dumbbells until the weight(s) reaches just below your knees. You can let the bar hang out in front of you a few inches. Maintain a flat back. You should be angled at about a 45-degree angle from the hip.

Pull the bar towards your lower abs.

Lower the bar back down to just below your knee.

Maintaining the hang position and pulling the bar to the lower abs will work your lats more than the Pendlay and basic barbell row. Because the movement doesn’t begin and end on the floor like it does on those other variations, however, you’ll have to lower the weight on the bar when doing bodybuilder rows.

Basic One-Arm Dumbbell Row

When you do a one-arm dumbbell row, you must call upon more core stability as you resist the twisting pull of the weight. So not only are you working your lats, you’re also working your core. After the Pendlay row, this is my next favorite row variation. You can get a nice “pump” with the one-arm dumbbell row.

Ideally, you’ll have a bench for this lift. If you’re holding the dumbbell in your right hand, place your left knee on the bench. Lean forward and brace yourself on the bench with your left hand. Right foot is placed firmly on the floor with your right leg straight. Let your right arm holding the dumbbell hang down straight. Hold the dumbbell in a neutral grip. This is the starting position.

To perform the one-arm dumbbell row, pull the bell as high as you can without twisting toward the ceiling. Maintain an extended back throughout the lift. Lower the dumbbell back down in a steady and controlled manner. It should feel like you’re pulling the starter cord on a lawnmower.

After you complete the reps with your right arm, switch to your left arm.

Bodyweight Inverted Row

The inverted row is a great way to build pull-up strength if you can’t yet complete many (any) pull-ups. It’s adjustable to any level, and if you don’t have access to a gym/lifting rack, many public fitness “parks” offer a bar that can be used for this exercise.

To set up in a lifting rack: Place a barbell on safeties where you can grip it while lying flat on your back, with your arms fully outstretched. Lie down with shoulders directly under the barbell, legs extended, heels on the floor. Pull your clavicle or sternum to the bar. Pause at the top for extra work and lower yourself back down slowly.

To make these easier: put your feet flat on the floor and bend your knees. This allows you to use your legs for some assistance.

To make these harder: elevate your feet on a bench, stool, or box.

Programming the Row

The Pendlay row and basic barbell row act as supplemental lifts to the deadlift. You can do rows immediately after the deadlift or even replace them with the deadlift on some days. The coaches at Barbell Logic like to program heavy rows on lower body days, alternating deadlift days with row days. They prescribe an initial row regimen of 3 sets of 8. Over time, as you get better at the lift, add weight and reduce the reps until you are performing 3 heavy sets of 5 reps each.

Other row versions should be used as accessory lifts where your program benefits from extra back training. Bodybuilding rows, dumbbell rows, and other accessory rows tend to fit well at the end of your upper body days either by themselves or as part of a circuit. Typically, you’ll perform these rows for 3 to 5 sets of 8 to 12 reps. Strict form and higher repetitions will emphasize the back-building effects of these accessory movements.

Lately, I’ve been doing one-armed rows as part of a circuit after my upper-body workouts (bench and shoulder press). I’ve been doing 10-12 reps for each set.

Read the rest of the installments in the Bro Basics series:

Lawn Mowers Back Exercise

Lawn mowers are similar to the dumbbell row, except that you use more momentum from your body to lift more weight.

As if mowing your lawn weren’t a chore already, lawn mowers are notoriously difficult to start. The type of lawn mower that you push has a rip chord that you have to furiously pull back to get the motor started. It’s so difficult to do that there is a weightlifting exercise affectionately named the lawn mower.

True to form, the lawn mower exercise is exceptionally difficult. It’s a back muscle exercise, and you can perform it using a dumbbell or a cable machine. The exercise that it’s most similar to is a dumbbell row, but there is a difference — the lawn mower is more of a full-body exercise.

Read : Back Row Exercises

Row Vs. Lawn Mower

The point of the lawn mower exercise is to use more weight than you normally would with a dumbbell row. Just like pulling a rip cord on a lawn mower, you’re supposed to yank the weight up with all of your might. As you pull the weight up, you can push into the ground with your legs and turn your shoulders, using momentum to get the weight up to your shoulder. In a traditional dumbbell row, you’re not supposed to use momentum to pull the weight up. Instead, you’re supposed to isolate the back muscles by moving the shoulder and arm only.

Benefits of the Lawn Mower

Using more of your body in the lawn mower exercise allows you to use more weight, but you sacrifice some of the isolation benefits of a traditional row. This makes the lawn mower more of a strength exercise than an isolation exercise.

Even though you use your legs to get more power, you still use back and arm muscles to pull the weight up. The back muscles that you use are your latissimus dorsi, the biggest muscle in your back, as well as the rhomboid major and minor, teres major, rear deltoid and trapezius.

With the exception of the latissimus dorsi, which spans from your lower back all the way up and out to your shoulder, all of the back muscles are located that you use in a lawnmower row are in the upper back, around your shoulder blades. Rows also use your bicep, which is the muscle in the front of your arm.

Lawn mowers can be a dangerous exercise for someone with a back injury. Due to the aggressive nature of the exercise, it’s usually performed with heavy weights, which increases stress on the back. When you do the exercise you’re supposed to rotate your spine, which can exacerbate an existing back injury. If your back is injured, stick to traditional dumbbell rows.

Read : The Correct Posture for One-Arm Dumbbell Rows

Dumbbell Lawn Mower

This is the traditional version of the lawn mower exercise.

How to: Place a dumbbell on the ground. Get into a lunge stance next to the weight with your right foot forward and left foot back. Lean your right elbow on your right leg. Pick the dumbbell up with your left hand and pull it up to your shoulder, then lower it back to the ground.

Cable Lawn Mower

Using a cable machine for this exercise changes the angle at which the weight is pulling.

How To: Put a cable on the lowest height setting. Get into a lunge stance with your right foot forward and left back. Grab the handle with your left hand. Pull back and touch your left hand to your left chest, then lower it back down.