Bodyweight Rows


Like the incline row this exercise targets your back and arm muscles. By adopting a more horizontal starting position you transfer more load to the working muscles.

Performance Tips

  • Use a bar, suspension trainer or equivalent sturdy object

  • Grip with your hands approximately shoulder width apart

  • The more vertical your body, the easier the exercise

  • The more horizontal your body, the harder the exercise

  • Tense your mid section and squeeze your glutes to create stability

  • Pull yourself up until your chest almost touches the bar/handles

  • Keep your elbows tight to your body

  • Squeeze your shoulder blades together on each upward phase

  • Lower yourself under control keeping the same alignment

  • Add repetitions or a weighted vest to increase the challenge

  • Alternatively try progressing onto classic pull ups