The bodyweight standing row is a back exercise that targets the upper back using only body weight for resistance. It also engages the bicep and shoulders as secondary muscles. The movement involves pulling a bar or handles towards the body while standing, focusing on squeezing the shoulder blades together.
Also Works
BicepsShoulders
How to Perform
1
Stand with your feet shoulder-width apart and knees slightly bent.
2
Grasp a bar or handles with an overhand grip, palms facing down.
3
Keep your back straight and core engaged.
4
Pull the bar or handles towards your body, squeezing your shoulder blades together.
5
Pause for a moment at the top of the movement.
6
Slowly release and extend your arms back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Lean back until your arms are fully extended and your body is at an angle that challenges you for 10-15 reps.
•Pull your chest toward the bar or handles by driving your elbows back, not by bending at the hips.
•Squeeze your shoulder blades together hard at the top of each rep and hold for one second.
Common Mistakes
•Standing too upright, which makes the exercise too easy and provides little training benefit for the back muscles.
•Bending at the hips during the pull instead of keeping the body rigid like a plank.
•Only pulling with the arms and not engaging the upper back muscles to retract the shoulder blades.