LiftsmithPaused barbell row alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the paused barbell row, best matches first.
- Barbell rowTrains the upper back and lats, same movement.
- Bent-over dumbbell rowTrains the lats and upper back, same movement, needs dumbbells.
- Pendlay rowTrains the upper back and lats, same movement.
- Smith machine rowTrains the lats and upper back, same movement, needs smith machine.
- Band seated rowTrains the upper back and lats, same movement, needs resistance bands.
- Bent-over band rowTrains the upper back and lats, same movement, needs resistance bands.
- Chest-supported dumbbell rowTrains the upper back and lats, same movement, needs dumbbells and adjustable bench.
- Dumbbell dead-stop rowTrains the lats and upper back, same movement, needs dumbbells.
- Feet-up inverted rowTrains the upper back and lats, same movement, needs squat rack and barbell.
- Inverted rowTrains the upper back and lats, same movement, needs squat rack and barbell.
- Kettlebell dead-stop rowTrains the lats and upper back, same movement, needs kettlebells.
- Kettlebell gorilla rowTrains the lats and upper back, same movement, needs kettlebells.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
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