Bodyweight Standing Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The bodyweight standing row is a back-pulling exercise that primarily targets the lats (latissimus dorsi), the teres major and minor, the infraspinatus, and the lower and middle fibers of the trapezius. Performed standing while holding a fixed support, it uses only your body weight as resistance and is a beginner-friendly way to build pulling strength and upper-back control.
Bodyweight Standing Row: So führst du sie aus
- 1Stand facing a sturdy fixed support such as a squat-rack upright, doorway frame, or pole, gripping it with both hands at about chest height.
- 2Walk your feet forward and lean back so your arms are fully extended and your body forms a straight line from heels to head, with weight on your heels.
- 3Brace your core, set your chest tall, and pull your shoulder blades down and slightly back to engage your upper back.
- 4Pull your chest toward the support by driving your elbows back and down, keeping them close to your sides.
- 5Squeeze your shoulder blades together at the top until your hands are near your lower chest.
- 6Pause briefly at the top, feeling the contraction in your lats and mid-back.
- 7Lower yourself under control by straightening your arms until you reach the fully extended start position.
- 8Complete your reps, then step your feet back under the support to stand up safely.
Technik-Tipps
- Adjust difficulty by walking your feet closer to the support (easier, more upright) or farther away (harder, more horizontal).
- Lead each rep with your elbows rather than your hands so the work stays in your back instead of shifting to your arms.
- Keep your body in one rigid line by squeezing your glutes and bracing your core — avoid letting your hips sag or pike.
- Move at a steady tempo, pausing for a beat at the top to reinforce the shoulder-blade squeeze.
Häufige Fehler
- Letting your hips sag toward the floor, which breaks the straight-line position and shifts strain onto your lower back.
- Pulling only with your arms and not retracting your shoulder blades, which under-works the lats and traps the exercise is meant to train.
- Shrugging your shoulders up toward your ears, which engages the upper traps instead of the targeted lower and middle traps.
- Using a jerky, swinging motion instead of controlled reps, which removes tension from the back muscles and reduces the benefit.
- Stopping short of full arm extension at the bottom, which cuts the range of motion and limits lat development.
Häufig gestellte Fragen
What muscles does the bodyweight standing row work?
It primarily works the lats (latissimus dorsi), teres major and minor, infraspinatus, and the lower and middle trapezius. The brachialis, brachioradialis, and rear delts assist as synergists.
Is the bodyweight standing row good for beginners?
Yes. Because it uses only your body weight and lets you set the difficulty by changing your foot position, it is one of the most accessible back exercises for beginners building pulling strength.
How do I make the bodyweight standing row easier or harder?
Walk your feet closer to the support and stand more upright to make it easier, or step your feet farther away so your body is more horizontal to make it harder.
Where should I feel the bodyweight standing row?
You should feel it across your mid-back and lats as your shoulder blades pull together. If you only feel it in your arms, focus on leading with your elbows and retracting your shoulder blades.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 10 to 15 controlled reps works well. Adjust your foot position so the last couple of reps in each set are challenging but clean.
