Bodyweight Squatting Row
Bodyweight Squatting Row pairs pure bodyweight leverage with pulling strength and back density — a safe first rung on the ladder.
How to do Bodyweight Squatting Row
- Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
- Lower your body into a squat position, keeping your back straight and your knees behind your toes.
- From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Bodyweight Squatting Row Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Bodyweight Squatting Row Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Bodyweight Squatting Row
Swap Bodyweight Squatting Row For
Bodyweight Squatting Row — Frequently Asked Questions
How do you do the Bodyweight Squatting Row?
Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended. Lower your body into a squat position, keeping your back straight and your knees behind your toes. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bodyweight Squatting Row work?
The Bodyweight Squatting Row primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Bodyweight Squatting Row should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Squatting Row good for beginners?
Yes. The Bodyweight Squatting Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Bodyweight Squatting Row?
Try the Lever Alternating Narrow Grip Seated Row, Seated Cable Row or the Dumbbell Incline Y-raise. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
