Bodyweight Row in Doorway
Master the Bodyweight Doorway Row to build a strong back and arms using just your body weight and a sturdy door frame.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Bodyweight Row in Doorway
Bodyweight Squatting Row
Back · Infraspinatus · Body weight
Bodyweight Standing Row (with towel)
Back · Infraspinatus · Body weight
Bodyweight Standing Row
Back · Infraspinatus · Body weight
Bodyweight Standing One Arm Row
Back · Infraspinatus · Body weight
Description
A bodyweight exercise where you use a door frame to perform a rowing motion, working your upper body and core.
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How to do Bodyweight Row in Doorway
- 01Setup
Stand in a sturdy doorway, gripping the vertical door frame with an overhand grip, slightly wider than shoulder-width apart, ensuring your knuckles face away from you.
- 02Setup
Walk your feet forward, leaning back until your arms are fully extended and your body forms a straight line from head to heels. The more horizontal your body, the more challenging the exercise.
- 03
Brace your core, exhale, and initiate the pull by squeezing your shoulder blades together, driving your elbows down and back towards your torso.
- 04
Continue pulling your chest towards the door frame, aiming to touch it lightly while maintaining a rigid body line and keeping your elbows tucked close to your sides.
- 05
Inhale as you slowly and with control extend your arms, allowing your body to return to the starting position with fully extended arms, resisting gravity throughout the movement.
Tips
- Adjust the difficulty by moving your feet closer to or further away from the door frame; the more horizontal your body, the harder the pull.
- Focus on initiating the pull by retracting your shoulder blades, imagining you are trying to squeeze a pencil between them, before bending your elbows.
- Keep your core engaged throughout the entire movement to maintain a straight body line and prevent your hips from sagging or arching your lower back.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle time under tension and enhance strength gains.
Common mistakes
- Sagging hips or an arched lower back indicates a lack of core engagement; fix this by actively bracing your core as if preparing for a punch, keeping your body in a straight line from head to heels.
- Relying too much on bicep strength rather than back muscles means you're missing the primary target; correct this by focusing on pulling with your elbows and consciously squeezing your shoulder blades together.
- Rushing through the lowering phase reduces muscle engagement; control the descent for at least two seconds to maximize muscle growth and strength.
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What muscles does Bodyweight Row in Doorway work?
Bodyweight Row in Doorway primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Bodyweight Row in Doorway good for beginners?
Bodyweight Row in Doorway is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Row in Doorway?
You need Body weight to perform Bodyweight Row in Doorway. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Row in Doorway?
Adjust the difficulty by moving your feet closer to or further away from the door frame; the more horizontal your body, the harder the pull. Focus on initiating the pull by retracting your shoulder blades, imagining you are trying to squeeze a pencil between them, before bending your elbows. Keep your core engaged throughout the entire movement to maintain a straight body line and prevent your hips from sagging or arching your lower back. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle time under tension and enhance strength gains.
What are common mistakes when doing Bodyweight Row in Doorway?
Sagging hips or an arched lower back indicates a lack of core engagement; fix this by actively bracing your core as if preparing for a punch, keeping your body in a straight line from head to heels. Relying too much on bicep strength rather than back muscles means you're missing the primary target; correct this by focusing on pulling with your elbows and consciously squeezing your shoulder blades together. Rushing through the lowering phase reduces muscle engagement; control the descent for at least two seconds to maximize muscle growth and strength.
Related exercises
Bodyweight Standing Close-grip Row
Back · Infraspinatus · Body weight
Bodyweight Standing Close-grip One Arm Row
Back · Infraspinatus · Body weight
Rear Delt Row with Bed Sheet
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Inverted Row with Straps
Back · Infraspinatus · Body weight
Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store