Bodyweight Standing Row
Description
The bodyweight standing row uses a sturdy doorframe, post, or pillar to perform a horizontal pulling motion. Standing close to the post and gripping it with one or both hands, you lean back and pull yourself toward the post. It is a strong choice for back training when no other equipment is available.
Muscle Group
Equipment Required
Bodyweight Standing Row Instructions
- Stand close to a sturdy doorframe, pole, or pillar.
- Grip the doorframe or pole with both hands at chest height.
- Lean back so your arms are extended and your body angles away.
- Set your feet against the base of the post for leverage.
- Brace your core and pull your shoulders back.
- Pull your body toward the post by bending at the elbows.
- Squeeze your shoulder blades together at the top.
- Lower yourself back to the extended position with control.
Bodyweight Standing Row Form & Visual
Bodyweight Standing Row Benefits
- Builds back without weights
- Easy to scale by changing body angle
- Useful for home or travel training
- Functional pulling pattern
- Develops grip strength
- No equipment required beyond a sturdy support
Bodyweight Standing Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Biceps brachii
- Trapezius (middle)
- Posterior deltoid
Bodyweight Standing Row Variations & Alternatives
- Inverted Row
- Doorway Row
- TRX Row
- Bodyweight Row
