Barbell Paused Bent-Over Row Alternative
12 substitute exercises that target the same muscles
Barbell Pendlay Row
Cable Seated Row
Suspender Inverted Row
Cable Wide-Grip Rear Pulldown Behind Neck
Lever Row (Plate Loaded)
Lever Pronated Grip Seated Row (Plate Loaded)
Cable Standing Row
Cable Elevated Row
Kettlebell Bent-Over Row
Cable Seated on Floor Row with Rope
Trap Bar Bent-Over Row
Cable Seated Row with V-Bar
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Barbell Paused Bent-Over Row trains
Primary Latissimus Dorsi Rhomboids Trapezius Middle Fibers
Secondary Biceps Brachii Erector Spinae Trapezius Lower Fibers
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