How to do the Bodyweight Squatting Row
Bodyweight Squatting Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Bodyweight Squatting Row demonstration · © GymiaFit
Bodyweight Squatting Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Bodyweight Squatting Row step by step
- 1Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
- 2Lower your body into a squat position, keeping your back straight and your knees behind your toes.
- 3From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
- 4Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 5Repeat for the desired number of repetitions.
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Bodyweight Squatting Row — questions
What muscles does the Bodyweight Squatting Row work?
The Bodyweight Squatting Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Bodyweight Squatting Row?
None — the Bodyweight Squatting Row uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Squatting Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bodyweight Squatting Row?
Bodyweight Squatting Row (with Towel), Bodyweight Standing Close-grip One Arm Row, Bodyweight Standing Close-grip Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Squatting Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.