Bodyweight Row in Doorway
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Body weight
- Parte del cuerpo
- Back
- Tipo
- Strength
The bodyweight row in doorway is a horizontal pulling exercise that builds the back using only your bodyweight and a sturdy doorframe as the anchor. It primarily works the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, with the rear delts, brachialis, and brachioradialis assisting. It's a great at-home way to train pulling strength and balance out pressing movements.
Cómo hacer el Bodyweight Row in Doorway
- 1Stand facing the open side of a sturdy doorframe and grip both edges of the frame at about chest height, one hand on each side.
- 2Walk your feet forward toward the doorway so your body leans back with arms extended and your weight on your heels.
- 3Brace your core and keep your body in a straight line from head to heels, with shoulders pulled down away from your ears.
- 4Pull your chest toward the doorframe by driving your elbows back and squeezing your shoulder blades together.
- 5Bring your torso close to the frame until your hands are beside your ribs, pausing briefly at the top.
- 6Lower yourself under control back to the fully extended start position without letting your shoulders shrug up.
- 7Complete your reps, then step your feet back under your hips to finish in a tall standing position.
Consejos de técnica
- Set the difficulty with your feet: the more you walk them forward and the lower you lean back, the harder the row becomes.
- Lead the pull with your elbows and squeeze your shoulder blades together at the top rather than yanking with your hands.
- Keep your hips tall and glutes braced so your body stays in one straight line instead of sagging or piking.
- Test that the doorframe is solid and your grip is secure before leaning your full weight back onto it.
Errores comunes
- Letting the hips sag or pike instead of holding a straight line, which removes tension from the back and strains the lower back.
- Shrugging the shoulders up toward the ears during the pull, which shifts work to the upper traps and stresses the neck.
- Pulling only with the arms and not retracting the shoulder blades, which underworks the lats and mid-back.
- Using a flimsy or loose doorframe that can give way under load, risking a fall.
Preguntas frecuentes
What muscles does the bodyweight row in doorway work?
It mainly targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, with the rear deltoids, brachialis, and brachioradialis assisting as synergists.
How do I make the doorway row easier or harder?
Adjust your foot position. Standing more upright with feet farther back makes it easier, while walking your feet forward to lean back more lowers your body and makes each rep harder.
Is the bodyweight row in doorway good for beginners?
Yes. Because you control the resistance with your body angle, beginners can start nearly upright and progress to a deeper lean as their pulling strength improves.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 15 reps works well. Adjust your lean so the last few reps are challenging but you keep a straight body line.
