Beginner
BODYWEIGHT STANDING ROW
Back
Body Part
Upper back
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and knees slightly bent.
2
Step:2 Grasp a bar or handles with an overhand grip, palms facing down.
3
Step:3 Keep your back straight and core engaged.
4
Step:4 Pull the bar or handles towards your body, squeezing your shoulder blades together.
5
Step:5 Pause for a moment at the top of the movement.
6
Step:6 Slowly release and extend your arms back to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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