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All exercises

Bodyweight standing row

Beginner

Bodyweight standing 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 and knees slightly bent.
  2. 2Grasp a bar or handles with an overhand grip, palms facing down.
  3. 3Keep your back straight and core engaged.
  4. 4Pull the bar or handles towards your body, squeezing your shoulder blades together.
  5. 5Pause for a moment at the top of the movement.
  6. 6Slowly release and extend your arms back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Cable standing row (v-bar)Cable
  • Cable upper rowCable
  • Band one arm standing low rowResistance band
  • Resistance band seated straight back rowResistance band
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell bent over rowBarbell
  • Barbell incline rowBarbell
  • Barbell one arm bent over rowBarbell
Logged today · 1 min restBodyweight standing row

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