How to do the Bodyweight Standing Row
Bodyweight Standing Row is a beginner 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 Standing Row demonstration · © GymiaFit
Bodyweight Standing Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Bodyweight Standing Row step by step
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Grasp a bar or handles with an overhand grip, palms facing down.
- 3Keep your back straight and core engaged.
- 4Pull the bar or handles towards your body, squeezing your shoulder blades together.
- 5Pause for a moment at the top of the movement.
- 6Slowly release and extend your arms back to the starting position.
- 7Repeat for the desired number of repetitions.
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Bodyweight Standing Row — questions
What muscles does the Bodyweight Standing Row work?
The Bodyweight Standing Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Bodyweight Standing Row?
None — the Bodyweight Standing Row uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Standing Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bodyweight Standing Row?
Bodyweight Standing Close-grip Row, Bodyweight Standing Row (with Towel), Inverted 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 Standing 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.