Description

The bodyweight standing row is a great exercise to target the upper back and improve overall back strength.

Starting Position

Start by standing with feet shoulder-width apart, knees slightly bent, and torso leaning slightly forward. Grasp a fixed bar or suspension trainer at chest height with an overhand grip.

Technical Execution

Pull your body up towards the bar, leading with the elbows and squeezing the shoulder blades together at the top. Lower back down with control and repeat.

Range of Motion

Ensure that you lower your body until your arms are fully extended and maintain a controlled range of motion throughout the exercise.

Variations

To increase difficulty, elevate the feet or use a wider grip. To decrease difficulty, adjust the angle of your body to be more upright.

Common Mistakes

Common mistakes include rounding the back, using momentum to perform the movement, and pulling with the arms instead of engaging the back muscles.

Practical Advice

Focus on keeping a strong core and pulling the shoulder blades together at the top of the movement.

Additional Notes

This exercise is excellent for individuals who may not have access to gym equipment.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lats

Secondary Muscles