10 New Alternatives For T Bar Row Exercise To Build Lats

[10 New] Alternatives For T Bar Row Exercises To Build Lats (With Pictures)

by Bharat Kumar — 3 weeks ago in Health 8 min. read

Alternatives for T Bar row exercises retain worldwide popularity by bodybuilders and hobbyist gymnasts.

But what basically t bar exercise helped in? Does it strengthen muscles, improve posture and increase upper body strength?

Or, is it helpful in all of the above?

Over the past, gymnasts figured out various ways for t bar row exercise which you can call it as alternatives for t bar row workout.

If you are interested in knowing some new and best t bar row exercises, you can bookmark this page for future reading.

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Quick Answer: T bar row alternative exercises

  • Barbell bent-over rows
  • Dumbbell bent-over row
  • Inverted row
  • Seated cable row
  • Pendlay row
  • Deadlifts
  • Lateral pulldowns
  • Wide-grip pull up
  • One-arm dumbbell row
  • Behind-the-neck pull up

These exercises are widely popular and are the convenient alternatives for t bar row workout to build and have a strong back.

10 Best T-Bar Row Alternative Exercises

Below explore the details of each with a brief description, how to guide, and expert suggestions.

1. Barbell Bent-over Rows

Barbell Bent-over Rows alternatives for t bar row

Genuinely popular and effective exercise for strengthening back including the latissimus dorsi, rhomboids, and trapezius. By doing these exercises, you mainly engage the biceps, forearms, and real deltoids.

How to do:

  • Hold a barbell with an overhand grip.
  • Bend at your hips, back straight and chest up.
  • Pull the barbell towards your lower chest.

Expert Advice: Focus on pulling with your back muscles rather than using momentum to lift the weight.

2. Dumbbell bent-over row

Dumbbell bent-over row

The second alternatives for t bar row exercise is effective compound workout, Dumbbell bent-over row that targets latissimus dorsi, rhomboids, and trapezius.

This exercise is done with the help of a dumbbell and helps to improve upper body strength and posture.

How to do:

  • Begin by holding a dumbbell in each hand.
  • Hinge at your hips, back flat and chest up.
  • Pull the dumbbells towards your lower chest.
  • Squeeze your shoulder then slowly lower the dumbbells.

Expert Advice: Use a weight that challenges you while allowing you to maintain proper form.

3. Inverted row

Inverted row

This exercise goes by many names such as bodyweight rows that equally target the muscles as happen with Barbell bent-over rows, including biceps and forearms. You need a horizontal bar and your own body weight. However, you can apply extra weight for the challenge.

How to do:

  • Set up a bar at waist height.
  • Lie on your back underneath the bar.
  • Engage your core muscles to form a straight line.
  • Pull your chest towards the bar by bending your elbows.
  • Slowly lower your back to the starting position.

Expert Advice: Start with a normal number of repetitions and gradually increase as you build strength and endurance.

4. Seated cable row

Seated cable row alternatives for t bar row

Another quite popular strength training exercise and best alternatives for t bar row is seated cable row that done with the help of cable machine, focuses the strengthening of the upper back.

Often practicing this workout drill is recommended to achieve controlled and improved muscle development.

How to do:

  • Sit on the bench with your feet placed firmly.
  • Grasp the handle or bar attached to the cable machine.
  • Start with your arms fully extended.
  • Pull the handle towards your lower chest.
  • Slowly extend your arms back to the starting position.

Expert Advice: Adjust the weight on the cable machine to a level that challenges.

5. Pendlay row

Pendlay row

Origin and named after weightlifting coach Glenn Pendlay, performed with the barbell starting from the ground for each repetition. The workout involves strict form and explosive power, and is more complex than above mentioned alternatives for t bar row exercises.

How to do:

  • Begin by standing with your feet shoulder-width apart.
  • Bend at your hips and knees to lower your torso until it is almost parallel to the floor.
  • Grasp the barbell with an overhand grip.
  • Retract your shoulder blades by pulling them down and back.
  • With explosive power, pull the barbell towards your lower chest.

Expert Advice: Focus on maintaining strict form throughout the exercise!

6. Deadlifts


Try deadlifting if you want to try the most effective workout for building quick strength and power while also improving posture and functional movement patterns. Particularly, this exercise is done by athletics and weightlifter companion as a general practice.

How to do:

  • Begin by standing with your feet shoulder-width apart.
  • Bend at your hips and knees to lower your torso.
  • Brace your core and engage your lats by pulling your shoulder blades down and back.
  • Lift the barbell off the ground, extending your hips and knees.
  • Stand straight, with your shoulders back and chest up.
  • Lower the barbell back to the ground with control.

Expert Advice: Keep the barbell close to your body throughout the lift to eliminate pain on the lower back.

7. Lateral pulldowns

Lateral pulldowns

Nearly similar to seated cable row exercise, basically, it targets the muscles of the upper back, particularly the latissimus dorsi. You need a proper cable machine with an overhead pulley and a wide grip attachment.

How to do:

  • Adjust the knee pads or thigh restraint to fit your legs in place.
  • Grasp the wide grip, your arms fully extended overhead, and your back straight.
  • Brace your core and pull the attachment down towards your chest.
  • Pull the attachment down until it touches your upper chest.

Expert Advice: Keep your back straight and avoid using momentum to pull the weight down.

8. Wide-grip pull up

Wide-grip pull up

Wide grip pull up workout is intense but the best alternatives for t bar row exercise that targets the muscles of the back, particularly the latissimus dorsi. You need to pull up the bar with a grip wider than your shoulder to leverage the perfection.

How to do:

  • Begin by gripping the pull-up bar.
  • Brace your core and retract your shoulder blades.
  • Engage your lats and biceps to pull your body upwards.
  • Continue pulling until your chin clears the bar or overgets with strength.

Expert Advice: Exhale as you pull yourself up towards the bar and inhale as you lower yourself back down.

9. One-Arm dumbbell row

One-Arm dumbbell row

To give specific attention to your upper body muscles of the back, try one-arm dumbbell rows that improve back strength, muscle symmetry, and stability. There are plenty of ways to do this workout but the most popular is using a bench to rely on your empty hand and leg.

How to do:

  • Begin by placing a dumbbell on the floor.
  • Bend at your hips and knees to lower your torso.
  • Reach down and pick up the dumbbell with your free hand.
  • Pull the dumbbell towards your hip by retracting your shoulder.
  • Lower the dumbbell back to the starting position.

Expert Advice: Select a weight that allows you to perform the exercise with proper form.

10. Behind-the-neck pull up

Behind-the-neck pull up alternatives for t bar row exercise

An advanced version of wide grip pull up, this exercise strengthens your back muscle more quickly than any other including the latissimus dorsi. By doing it frequently, gymnasm experience body strengthening, mobility, and shoulder stability.

How to do:

  • Begin by gripping the pull-up bar with an overhand grip.
  • Position the bar behind your neck.
  • Brace your core and retract your shoulder blades.
  • Engage your lats and biceps to lift up your body.
  • Continue pulling until you reach your limit.

Expert Advice: Only attempt behind-the-neck pull-ups if you have sufficient strength and mobility.

What Are The Best Alternatives For Chest Supported T Bar Row?

Barbell bent-over row and seated cable row are the best alternatives for chest supported t bar row.

Trying both alternatives ensure proper body positioning while targeting the same muscle groups.

In addition to this, these two core works are ideal for developing back body muscle including the latissimus dorsi.

What Replacement For Chest Support T Bar Row For Beginner?

The best beginner-friendly alternatives for t bar row is machine t-bar row, dumbbell row, and inverted row.

Mindful to take a limited challenge initially to avoid stress and begin with adequate rigidity.

What Exercises Complement With T Bar Row Alternatives?

If you ask what can compete with t bar row workout, I would say that you can explore your limit with deadlifts and chin ups as both target the back muscles, particularly the latissimus dorsi.


Things To Care When Trying Alternatives For T Bar Row

Exercise like t bar row required stability in body and adequate strength to tackle the challenge. Besides, here more things to consider:

Proper form

The rule of thumb is keeping your back straight, core engaged, and movements controlled to avoid injury.

Mind muscle connection

By only working on muscle would be a one-way win. Diving focuses on a strong mind and muscle during each connection to achieve perfection.


It is heavenly important to give a rest to your body after workout. Give adequate time and relax your mind to allow your muscles to repair and grow stronger.

Ending Notes

You can efficiently and effectively implement these t bar row alternatives by working on fixing routine workout plan, following aforementioned rules, and empty relax mind – helping you achieve your fitness goals.

Each workout is differ in nature but serves a common goal and that is strengthening your body back, improving posture, and developing strength in the upper body.

Hope you liked alternatives for t bar row exercises and might be interested in the best abs workout for women to gain strength.

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Frequently Asked Questions

Read some commonly asked questions related to T-bar row exercise.

Can I do t bar row alternatives with dumbbells?

While dumbbells offer a versatile and effective way to improve muscles, it is possible and easy to do the bar row with dumbbells.

Which t-bar row alternative at home is best to do?

One of the best T-bar row alternatives to perform at home is the dumbbell row. Use the guideline above to know how to perform adequately.

What to do instead of t bar row exercise?

Instead of t bar row workout, you can try similar muscle building exercises for the back body such as seated row, inverted row, cable row, and barbell bent over row.

What is a good substitute for landmine row?

A good substitute for the landmine row is the one-arm dumbbell row as it targets similar muscle groups.

How often to do alternatives for t bar row exercise?

Speaking in general, it would be better to perform an alternatives for T bar row exercise 1 to 3 times per week.

Disclaimer: The information written on this article is for education purposes only. We do not own them or not partnered to these websites. For more information, read our terms and conditions.

Bharat Kumar

Bharat is an editor and writer at The Next Tech. He focuses on sharing industry-first tech news and potential how-to(s) guides for a broad range of categories. Outside of his work, he received a Bachelor’s Degree in Business Administration, with a multitude of education certificates. He’s always up to learn new things, and a die-hard fan of Call of Duty Saga(s).

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