Bodyweight Standing Row

Setup

1. 01Grip a fixed anchor such as a doorframe, railing, or post with both hands at chest height.
2. 02Walk the feet forward and lean back until the arms are straight and supporting the body.
3. 03Set a straight line from head to heels.
4. 04Brace the trunk and squeeze the glutes.

Execution

1. 01Pull the chest toward the hands by driving both elbows back.
2. 02Keep the body rigid so only the arms and shoulder blades move.
3. 03Pause with the shoulder blades squeezed together at the top.
4. 04Extend the arms under control back to the start.

Checkpoints

• -Body moves as one rigid unit, not in segments.
• -Shoulder blades protract fully at the bottom and retract fully at the top.
• -Wrists stay neutral and in line with the forearms.
• -Heels stay planted as the pivot point.

Common mistakes

• -Standing too upright, which removes almost all resistance.
• -Leading with the chin instead of the chest.
• -Letting the hips break the plank line to cheat the rep.
• -Rushing the eccentric and dropping into the bottom.