Bodyweight Squatting Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The bodyweight squatting row is a beginner-friendly back exercise that uses your own body weight against a fixed support such as a sturdy pole, post, or door frame. It primarily works the lats (latissimus dorsi), mid and lower traps, and the infraspinatus and teres group, with help from the brachialis, brachioradialis, and rear deltoids. It's an easy entry point to horizontal pulling and grip strength before progressing to rows with added load.
How to do the Bodyweight Squatting Row
- 1Stand facing a fixed, sturdy support and grip it firmly with both hands at about chest height, arms fully extended.
- 2Walk your feet toward the base of the support and set them about shoulder-width apart.
- 3Keeping your arms straight, lean your torso back and lower into a partial squat so your weight hangs from your hands.
- 4Brace your core and keep your back flat, with your shoulders down and away from your ears.
- 5Pull your chest toward your hands by driving your elbows down and back, squeezing your shoulder blades together.
- 6Rise slightly out of the squat as you row, finishing with your chest close to the support.
- 7Lower under control by extending your arms and leaning back into the squat again.
- 8Complete your reps, then step your feet back in and stand fully upright to finish.
Form tips
- Pull with your elbows leading rather than your hands to keep the work in your lats and mid-back instead of your forearms.
- Keep your shoulder blades pinned down and back through the whole rep to protect your shoulders and load the traps.
- Adjust difficulty by where you place your feet: stepping closer to the support and leaning back further makes each row harder.
- Move at a steady tempo, pausing briefly at the top with your chest near your hands to build control.
- Make sure the support is fixed and able to hold your full body weight before you lean back on it.
Common mistakes
- Rounding your back as you lean away, which removes tension from the lats and strains the lower spine.
- Pulling mainly with your arms and bending only at the elbows, so the biceps and forearms take over instead of the back.
- Shrugging your shoulders up toward your ears, which loses the squeeze in the mid and lower traps.
- Standing too upright with little lean-back, which leaves the movement too easy to challenge the muscles.
- Using a flimsy or unstable support, which can shift or give way under your body weight.
Frequently asked questions
What muscles does the bodyweight squatting row work?
It mainly targets the lats (latissimus dorsi), the mid and lower traps, and the infraspinatus, teres major and teres minor. The brachialis, brachioradialis, and rear deltoids assist as synergists.
Is the bodyweight squatting row good for beginners?
Yes. It uses only your body weight against a fixed support, and you control the difficulty by how far you lean back, making it an ideal first horizontal pulling exercise.
How do I make the bodyweight squatting row harder or easier?
Step your feet closer to the support and lean back further to increase the load; step back and stay more upright to make it easier. This lets you scale the same movement as you get stronger.
How many sets and reps should I do?
For building back strength and control, 3 to 4 sets of 8 to 15 reps works well. Beginners can start with 2 to 3 sets and add reps before increasing the lean-back angle.
Where should I feel the bodyweight squatting row?
You should feel it across your mid and upper back and lats as you squeeze your shoulder blades together. If you mostly feel your arms, lead with your elbows and focus on pulling your chest to your hands.
