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Barbell Paused Bent-Over Row Alternative

12 substitute exercises that target the same muscles

1
Barbell Pendlay Row demonstration

Barbell Pendlay Row
2
Cable Seated Row demonstration

Cable Seated Row
3
Suspender Inverted Row demonstration

Suspender Inverted Row
4
Dumbbell Bent-Over Row demonstration

Dumbbell Bent-Over Row
5
Cable Standing Row demonstration

Cable Standing Row
6
Bent-Over Row demonstration

Bent-Over Row
7
Cable Wide-Grip Rear Pulldown Behind Neck demonstration

Cable Wide-Grip Rear Pulldown Behind Neck
8
Trap Bar Bent-Over Row demonstration

Trap Bar Bent-Over Row
9
Cable Seated Row with V-Bar demonstration

Cable Seated Row with V-Bar
10
Lever Row (Plate Loaded) demonstration

Lever Row (Plate Loaded)
11
Kettlebell Bent-Over Row demonstration

Kettlebell Bent-Over Row
12
Cable Elevated Row demonstration

Cable Elevated Row

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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