6 Best T-Bar Row Alternative Exercises for Men to Build Strength

T-bar row alternative exercises are one of the most efficient routines that men can do to build strength and get a well-toned look. These exercises work phenomenally on your muscles without putting too much strain on your back and spine. They offer a host of other advantages.

The major muscle groups that work with the T-bar row include rhomboids, lats, posterior delts, teres major, teres minor, traps, and erector spinae.

T-bar row exercises are popular with gym users. However, you may not always have access to the machine or you might get bored with the same workouts every day. That is why we have created a list of the six best T-bar row alternative exercises that men can do to build strength.

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Effective T-Bar Row Alternative Exercises for Men to Build Strength

Inclusion of the T-bar row alternative exercises will add variation to your workout routine and target the muscles individually.

1. Underhanded Barbell Row

This is one of the most challenging but great alternatives to the T-bar row. Underhanded barbell row will help in both building strength of the body and adding muscle.

How should you do it?

• Position a barbell in front of your ankles while standing stretched out with your legs hip-width apart.
• Hinge down from the hips above and grab the barbell in an underhanded grip.
• Make sure to keep your spine elongated throughout the movement.
• Pull the barbell toward your abdomen before lowering it back to the floor.

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2. Single Arm Dumbbell Row

This exercise is one of the great T-bar row alternative exercises that will target muscles so as to give an increased range of motion. It will also help in building a better muscle–mind connection, enhancing the posture of the body, and growing muscular strength.

How should you do it?

• Start off with one knee bent and placed on the bench just underneath your hip while the other leg is pressed to the ground with your knee slightly bent.
• Secure yourself in a stable position on the bench and grasp the dumbbell on the side of the hand that is on the floor.
• Pull the weight toward your body until your elbow is positioned at 90 degrees before slowly bringing it back to the starting position. Repeat.
• Swap sides and repeat.

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3. Inverted Row

The inverted row is one of the most underrated yet effective exercises and it has certainly proven to be a good alternative to the T-bar row. This exercise trains your back muscles along with building overall strength.

How should you do it?

• Secure the bar to about hip height on either the barbell squat rack or Smith machine.
• Position yourself seated under the bar and grasp it before walking both your feet in the front so that your arms and legs are completely straightened.
• With engaged glutes and core, pull your body toward the bar and hold for a moment before lowering yourself back toward the ground until your arms are fully extended.
• Repeat.

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4. Seated Close Grip Cable Row

This exercise efficiently targets the muscles in your arms and back, and quickly builds up strength.

How should you do it?

• Assume a seated position on the cable row bench with both palms clutching the cable row.
• With a neutral spine and engaged abs, pull the handle toward your abdomen until your elbows are at your sides.
• Slowly and with control, extend your arms to assume the initial position. Repeat.

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5. Lateral Pull-Downs

Lateral pull-downs offer several advantages, including improved strength and enhanced performance in other exercises, for example, rowing exercises.

How should you do it?

• Assume the seated position on the cable machine with your feet pressed on the floor.
• Grasp the bar with an overhand grip and bring it toward your chin before returning it to the initial position with control.
• Repeat.

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6. Renegade Row

The renegade row is particularly useful for men to build strength and core stability.

How should you do it?

• Assume the push-up position on the floor while clutching the dumbbell.
• Next, start pulling the dumbbell toward your shoulder one at a time and bring it back to the center position.
• Repeat.

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Bottom Line

The aforementioned exercises are good variations to the T-bar row that men can include in their workout regime to build strength. These T-bar row alternative exercises bring additional benefitsm, such as a shredded body, toned muscles, increased range of motion, muscle gain, fat loss, and more.

However, as the T-bar alternative exercises include weights, you need to be extra careful to assume the proper stance and follow the necessary precautions to avoid unwanted injuries or overstraining your muscles.