Bodyweight Standing Row
Also known as: standing bodyweight row
Use pure bodyweight leverage to build a thicker, wider upper back: Bodyweight Standing Row earns a spot in every back session.
How to do Bodyweight Standing Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Bodyweight Standing Row Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Bodyweight Standing Row Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Bodyweight Standing Row
Swap Bodyweight Standing Row For
Bodyweight Standing Row — Frequently Asked Questions
How do you do the Bodyweight Standing Row?
Stand with your feet shoulder-width apart and knees slightly bent. Grasp a bar or handles with an overhand grip, palms facing down. Keep your back straight and core engaged. 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 Standing Row work?
The Bodyweight Standing 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 Standing Row should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Standing Row good for beginners?
Not usually. The Bodyweight Standing Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Bodyweight Standing Row?
Try the Cable Rope Extension Incline Bench Row, Dumbbell Reverse Grip Incline Bench One Arm Row or the Rope Climb. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Bodyweight Standing Row the same as the standing bodyweight row?
Yes. The Bodyweight Standing Row is also commonly called the standing bodyweight row. Different gyms and training programs label it differently, but "standing bodyweight row" refer to this same movement.
