TETSUBodyweight Standing Row
The Bodyweight Standing Row is a bodyweight exercise that primarily targets the upper back, with the biceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Bodyweight Standing Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Bodyweight Standing Row work?
The Bodyweight Standing Row primarily targets the upper back. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Bodyweight Standing Row?
None. The Bodyweight Standing Row uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bodyweight Standing Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bodyweight Standing Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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