How To Do Bodyweight Rows

Bodyweight Rows

Purpose:

  • Build Pulling Strength
  • Increase Shoulder Integrity

Prime Movers:

  1. Latimus Dorsi (Back)
  2. Biceps Brachii (Arms)

How To Do Bodyweight Rows

  • Grasp a barbell or two straps placed about hip height with a wider than shoulder width grip. It would be ideal to start with your bench press grip width.
  • With your legs extended and core braced to create a straight line from head to heels, create an external rotation torque with your hands as you pull your elbows behind you. This is the reverse of the bench press motion.
  • Try to get your elbows behind you to finish the motion.
  • Lower yourself under control as you allow your elbows to relax back into their original position, facing out.

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