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Exercise 3166 · REF wd4ds3s

Bodyweight Standing Row exercise animation

Bodyweight Standing Row

Category
Back
Equipment
Body Weight
Target
Upper Back

A two-handed version of the standing bodyweight row, using your own lean angle against a fixed anchor as the only resistance. It trains the same horizontal pulling pattern as a cable or machine row but without any equipment beyond something sturdy to hold onto. Because there's no weight stack to adjust, progression comes from leaning back further, slowing the tempo, or eventually moving to a loaded row.

How to Do the Bodyweight Standing Row

  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.

Muscles Worked

The Bodyweight Standing Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Bodyweight Standing Row work?
The Bodyweight Standing Row primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Bodyweight Standing Row?
The Bodyweight Standing Row is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Standing Row?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.