Bodyweight Row in Doorway
Description
The bodyweight row in doorway is a no-equipment back exercise where the lifter grips the edges of a sturdy doorway and pulls the chest toward the frame in a row pattern. It is a great option for travel or home training when no bar is available.
Muscle Group
Equipment Required
Bodyweight Row in Doorway Instructions
- Stand in front of a sturdy doorway and grip both sides of the frame.
- Walk your feet forward until your body leans back at an angle.
- Keep your arms straight and the body in a straight line.
- Brace your core and squeeze your shoulder blades down.
- Pull your chest toward the doorway by bending your elbows.
- Drive your elbows back and squeeze the upper back.
- Pause briefly at the top close to the frame.
- Lower with control back to arms straight.
Bodyweight Row in Doorway Form & Visual
Bodyweight Row in Doorway Benefits
- No equipment needed
- Travel-friendly back move
- Builds upper back and biceps
- Easy to scale by foot position
- Useful at-home option
- Improves posture
Bodyweight Row in Doorway Muscles Worked
- Latissimus dorsi
- Rhomboids
- Biceps brachii
- Middle trapezius
Bodyweight Row in Doorway Variations & Alternatives
- Inverted Row
- TRX Row
- Bodyweight Row Under Table
- Bent Over Row
