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All exercises

Bodyweight squatting row

Intermediate

Bodyweight squatting row is a compound bodyweight exercise for the upper back, also working the biceps and front delts.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
  2. 2Lower your body into a squat position, keeping your back straight and your knees behind your toes.
  3. 3From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
  4. 4Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell incline rowDumbbell
  • Dumbbell lying rear delt rowDumbbell
  • Cable high row (kneeling)Cable
  • Cable standing twist row (v-bar)Cable
  • Cable rope extension incline bench rowCable
  • Bodyweight squatting row (with towel)Bodyweight

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
  • Band one arm twisting seated rowResistance band
  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Cable one arm straight back high row (kneeling)Cable
Logged today · 1 min restBodyweight squatting row

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