15 Effective T-Bar Row Alternatives and Substitutes

A well-developed back not only makes your physique look extremely appealing but also contributes a lot towards enhancing your athletic capabilities. Wide and thick back muscles play a prominent role in giving your torso a muscular and symmetrical appearance. There are a plethora of exercises that target your back muscles. Building thickness in your back muscles is as important as working on the width of your back. One such exercise that contributes in building your back thickness is the T-bar row.

But what would you do if your gym doesn’t have a T-bar row attachment? Would you still be able to hit your back muscles effectively? Certainly, you would. This post will guide you through some of the exercises that serve as the perfect T-bar rowreplacement. So without further ado, let’s proceed.

15 T-Bar Row Alternatives

If you do a little bit of research on bodybuilders who were known for having wide, thick and aesthetic backs, you would surely find T-bar rows a prominent exercise in their back training routine. Bodybuilders like Vince Taylor even consider T-bar rows as the bread and butter of an ideal back training routine.

T-bar rows primarily target your lats, mid-traps, rhomboids, and rear delts. Skipping this exercise will never let you build the back that you intend to have. But by incorporating the following exercises in your training routine, you can avail yourself of the same benefits that you would get by performing T-bar rows.

Dumbbell Rows

The dumbbell row is an effective exercise that you can incorporate into your training routine as a T-bar row alternative. Owing to its simplistic setup, this exercise acquires the top spot in our list.

Why is it important?

Dumbbell rows target your latissimus dorsi, teres major, trapezius, rhomboids, and posterior deltoids. This exercise allows you to completely stretch your back muscles which makes it a perfect exercise to build both back width and thickness.

Instructions

• Stand next to a flat bench, holding a dumbbell in a neutral grip in your right hand. Now place your left knee and left hand on the bench and keep your torso almost parallel to the floor.
• At this position, your right hand must be hanging perpendicular to the floor.
• Begin the movement by contracting your lats bringing your right upper arm and elbow slightly above your torso.
• Hold for 1-2 seconds to maximize muscle contraction.
• Now slowly return to the starting position
• Repeat the same steps for the left arm.
• Perform the exercise for the desired number of repetitions.

Pendlay Rows

If you are a powerlifter or willing to subject your back muscles to heavier loads, the pendlay rows can be your most preferred choice. Serving as a T-Bar row substitute, this exercise promotes both strength and hypertrophy gains for your back.

Why is it important?

Unlike a standard barbell row, performing a pendlay row requires oneself to lift the barbell with some momentum. This subjects your back muscles to greater stress. Hence, pendlay rows are often referred to as a power-building exercise for the back.

Instructions

• Initiate the exercise by keeping your feet hip-width apart.
• Make sure to externally rotate your shoulder blades along with keeping your chest puffed.
• Bend at your hips until your upper body is almost parallel to the floor. Keep a soft bend in your knees as well.
• Grab the barbell with a pronated grip.
• Now lift the barbell by pulling your elbows back. The barbell must touch your sternum/upper abdomen in the concentric phase of this movement.
• Slowly lower the barbell back to the starting position extending your elbows completely. The eccentric phase of this exercise will end with the plates on the barbell touching the floor.
• Repeat for the desired number of repetitions.

Yates Rows

This exercise was popularized by Dorian Yates. He is known for having one of the best backs in the world of bodybuilding. He often credited this exercise as a prime exercise of his back training routine.

Why is it important?

Performing a Yates row targets your lower lats, mid-back, and trapezius. So if you are willing to build a wide and thick back just like Dorian Yates, you can try out this exercise as an alternative to the T-bar row.

Instructions

• Initiate the exercise by keeping your feet hip-width apart.
• Grab the barbell with a supinated grip and lift it off the floor.
• Make sure to externally rotate your shoulder blades along with keeping your chest puffed.
• Slightly bend forward hinging at your hips but maintain a more upright posture. Keep a soft bend in your knees as well.
• Now pull your elbows up and back in a sweeping motion. The barbell must touch your lower abdomen or belly button.
• Now lower the barbell under control by fully extending your elbows.
• Repeat for the desired number of reps.

Underhand Barbell Rows

Performing underhand barbell rows allows you to train your back in a greater range of motion. With this exercise, you would be able to lift more weights than you would be lifting while performing an overhand barbell row.

Why is it important?

Underhand barbell rows primarily target your latissimus dorsi and rhomboids. Since they are performed with a supinated grip, they also train your biceps to some extent. Serving as an alternative for T-Bar rows, this exercise can take your back gains to newer heights.

Instructions

• Initiate the exercise by standing with your feet hip-width apart.
• Lift the barbell off the floor with a supinated grip.
• Make sure to externally rotate your shoulder blades along with keeping your chest puffed.
• Now bend forward by hinging at your hips and maintaining a soft bend in your knees. Your upper body must almost be parallel to the floor.
• Pull the barbell up by pulling back your elbows in a sweeping motion until the barbell touches your lower abdomen or belly button.
• Hold this position for a second to maximize muscle contraction.
• Lower the barbell by fully extending your elbows.
• Repeat for the desired number of repetitions.

Inverted Rows

If you are looking out for a bodyweight movement that you can rely on as a T-bar row replacement, try your hands on inverted rows. Even though this exercise is not as challenging as a T-bar row, it can allow you to establish a better mind-muscle connection with your back muscles.

Why is it important?

Being a bodyweight movement, inverted rows not only hit your back muscles but also work on your core stability. When you perform them with a pronated grip, they primarily target your upper back and lats. However, inverted rows can be performed with a supinated grip as well. That way you would be primarily targeting your lower lats.

Instructions

• Position a barbell in the safety pins of a squatting rack at a height that is slightly more than the length of your arms from the ground.
• Now get under the bar holding the bar with a pronated grip.
• Extend your arms completely and straighten your body. Your body will form an acute angle with the floor at this point. Only your heels will be in touch with the floor.
• Keep your shoulder blades retracted and your chest out.
• Tighten up the muscles in your glutes and core region and pull yourself up until your chest is as close as possible to the barbell.
• Hold this position for a second and lower yourself down by fully extending your elbows.
• Repeat for the desired number of repetitions.

If you find this movement too challenging, you can perform it by placing your feet on the floor and bending your knees making your quadriceps almost parallel to the floor.

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Chest Supported Dumbbell Rows/Batwing Rows

If you are unable to feel your back muscles while performing the conventional barbell/dumbbell rows, the chest-supported dumbbell rows can cater to your requirements pretty well.

Why is it important?

Chest supported rows allow you to strictly perform the rowing movement. It eliminates the element of momentum. With this exercise, you train your lats and rhomboids effectively. Owing to all these factors, chest-supported dumbbell rows are a great substitute for T-Bar rows.

Instructions

• Lie down on an incline bench with your chest supported against the bench. The bench must be set up at a 30-45 degree incline.
• Hold a dumbbell in each hand and let your hands hang freely on either side of the bench.
• Pull your elbows back until it slightly crosses your torso.
• Flex your lats at this point.
• From here, slowly lower your upper arms back to the starting position feeling a decent stretch in your lats.
• Repeat for the desired number of repetitions.

Seated Close-Grip Cable Rows

The best thing about performing any exercise with cables is that your muscles are subjected to stress throughout the execution of the exercise. The seated close-grip cable rows are no different in this regard.

Why is it important?

Seated close-grip cable rows act as another great alternative to T-bar rows. Its execution primarily targets your lats and mid-back. It also places the least stress on your lower back. So if you are willing to have a Christmas tree back, this exercise must be in your back training routine.

Instructions

• Initiate the exercise by sitting in front of a low pulley cable with a v-bar attachment.
• Hold the v-bar handle and position yourself away from the pulley until you get a stretch in your back.
• Position your feet firmly on something to stabilize yourself.
• Retract your shoulder blades along with keeping your chest puffed and maintaining a neutral spine.
• Now pull your elbows back in a sweeping motion until the v-bar touches your lower abdomen.
• Hold this position for a second and feel your back muscles getting contracted.
• Now slowly return to the starting position by fully extending your elbows. Make sure to stretch your lats at this point.
• Repeat for the desired number of reps.

Bent-Over Close Grip Cable Rows

This exercise mimics the execution of a T-bar row to some extent. The use of cables in this exercise allows you to maintain constant stress on your back muscles.

Why is it important?

Performing bent-over close grip cable rows works on enhancing both the width and thickness of your back muscles. Serving as a T-bar row alternative, this exercise can get you the V-taper that you desire to have.

Instructions

• Set up the pulley of a cable attachment to its lowest level. Attach a narrow grip handle to it.
• Grab the handle and walk away from the pulley until you feel a stretch in your back.
• Keeping your feet hip-width apart, hinge at your hips about 45 degrees forward. Keep your back straight and chest out. There must also be a soft bend in your knees.
• Once your arms are fully extended towards the pulley, pull the handle until it touches your abdomen area.
• Hold this position for a while and contract your back muscles as hard as you can.
• Slowly return to the starting position by extending your elbows.
• Repeat for the desired number of repetitions.

Kroc Rows

If you are looking out to build up your deadlift strength, performing Kroc rows can serve you pretty well. This exercise was popularized by Mathew Kroczaleski. If you intend to incorporate an exercise as a T-bar substitute into your training routine, choose to go with performing Kroc rows.

Why is it important?

Kroc rows can contribute significantly towards building your upper back strength and size. They also work on improving your grip strength. This exercise incorporates momentum in its execution which allows you to lift more weights than you would normally lift in a bent-over dumbbell row.

Instructions

• Stand in a staggered stance holding a heavy dumbbell in one hand.
• Place your other hand on a bench or a power rack by leaning forward. Your body must form a 15-degree angle with the floor at this position.
• Keep your shoulders retracted and tighten up your core.
• Now start lifting the dumbbell by flexing your elbows and pressing with your legs and hips. This will generate the momentum needed to lift the weight.
• In the concentric phase of this movement, your upper arms would be slightly above your torso.
• Now lower your arms by extending your elbows. Stretch your lats completely in the eccentric phase of this movement.
• Repeat for the desired number of reps.

Seal Rows

Seal rows are often regarded as the perfect alternative to T-bar rows. It mimics the movement pattern of a chest-supported T-bar row and targets the same muscle groups.

Why is it important?

When you incorporate a seal row into your back training routine, it helps in targeting the muscle fibers in your lats and mid-back. The overall execution of a seal row allows you to train your back muscles in isolation. Momentum can be completely eliminated by performing this exercise.

Instructions

• Start this exercise by placing a bench on boxes to heighten it. The bench must be heightened to a point that when you lie on it face down your hands must be fully extended.
• Now place a barbell under the bench.
• Lie down on the bench with your chest pressed against the bench.
• Grab the barbell with a pronated grip.
• Now exhale and pull your elbows back, feeling a strong contraction in your back muscles. If possible, pull the barbell until it touches the bench.
• Hold this position for a second.
• Now inhale and slowly lower the barbell back to the starting position. Make sure to stretch your back muscles at this point.
• Repeat for the desired number of repetitions.

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Renegade Rows

If you intend to perform a T-bar row substitute with just a pair of dumbbells, then try your hands on performing renegade rows.

Why is it important?

Renegade rows are an excellent pulling movement for your upper body. Apart from hitting your back muscles, it targets your core and stabilizer muscles as well.

Instructions

• Place two dumbbells on the floor parallel to each other keeping them shoulder-width apart.
• Now get into a tabletop position with your knees on the ground and your fists wrapped around the dumbbells in a neutral grip.
• Position your hands beneath your shoulders and straighten your lower body to get into a plank position.
• Keeping your core tight and firm, inhale and shift your body weight to your left palm. Make sure to not twist your body.
• Now squeeze your right shoulder blade and pull the dumbbell towards your chest by flexing your elbows. Your right elbow will be slightly above your torso. Exhale at this point.
• Now slowly lower your right upper arm back to the starting position and inhale.
• Repeat the same steps on the other side.
• Complete the desired number of repetitions on each side.

Smith Machine Single-Arm Rows

If you want to target the muscular imbalances in your back, give smith machine single-arm rows a shot.

Why is it important?

While performing a smith machine single-arm row, you don’t have to worry much about balancing the weight. Hence, you can focus more on the concentric and eccentric phase of this exercise to get better back gains.

Instructions

• Initiate the exercise by setting the smith machine bar slightly below your knee level.
• Get into a staggered stance. If you are rowing with your right arm, extend your left foot forward and vice-versa.
• Bend your upper body at a 45-degree angle ensuring to keep your back straight.
• Grab the barbell with a neutral grip with one hand and place your other hand on your knees for support.
• Now lift the barbell off its hooks and pull it up by flexing your elbows and contracting your back. Your elbows will travel past your torso during the concentric part of this exercise.
• Now slowly lower the barbell back to the starting position by extending your elbows and stretching your lats.
• Repeat the same steps for the other side.
• Perform the desired number of repetitions.

Meadows Rows

Popularized by John Meadows aka ‘The Mountain Dog’, meadows rows can serve you pretty well in acting as a replacement for T-bar rows. It mimics the movement pattern of T-bar rows

Why is it important?

Meadows rows provide your back muscles with a greater stretch in the eccentric phase. It is a great exercise to target muscle asymmetries in the back.

Instructions

• Initiate this exercise by standing next to a barbell that is set up in a landmine attachment. You can also place one end of the barbell to the corner of the room to mimic a landmine setup.
• Now hold the other end of the barbell that is loaded with plates by bending forward at your hips and getting into a staggered stance. Keep your back straight.
• Pull the barbell up towards your lower abdomen and contract your back muscles.
• Slowly return to the starting position and stretch your lats completely.
• Repeat for the desired number of reps.

TRX Rows

TRX rows are another great bodyweight substitute for T-bar rows. It is a pretty effective exercise for beginners.

Why is it important?

This exercise allows you to adjust its difficulty level. It targets your lats, rhomboids, and traps along with hitting your core muscles.

Instructions

• Grab the TRX handles in each hand with a neutral grip.
• Now let your body incline towards the ground and suspend it in the air. Only your heels must be in touch with the floor with your toes pointing towards the ceiling.
• Keep your shoulders retracted and your chest out.
• Now pull your elbows back keeping your upper arms by your side. Your elbows will be slightly behind your torso in the concentric phase of this exercise.
• Hold this position for a second. Squeeze your back muscles at this point.
• Slowly return to the starting position by completely extending your elbows and stretching your back muscles.
• Repeat for the desired number of repetitions.

ISO-Lateral Rows

The ISO-lateral rows place your body in a position that allows you to isolate training your back muscles.

Why is it important?

This exercise hits your lats, rhomboids, traps, and rear delts. It minimizes momentum and contributes towards greater back gains.

Instructions

• Sit comfortably on an ISO-lateral row machine. Your lower chest must be pressing against the pad.
• Keep your back straight and chest puffed.
• Grab both the handles and row them back until they reach the level of your sternum or upper abdomen.
• Pause for a moment.
• Slowly get back to the starting position feeling a decent stretch in your lats.
• Repeat for the desired number of reps.

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Final Words

And this brings us to the end of this post. You can incorporate 1-2 of the above-mentioned exercises in your back workout routine.

Make sure to combine them with some vertical pulling movements (pull-ups, lat pulldowns, etc.) and hip hinging movements (deadlifts and rack pulls). That way you would be able to get the most out of your back workout routine.