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Lats · Intermediate

Doorframe Lean-Back Bodyweight Row

Lean-back horizontal row using a structurally sound fixed doorframe as the hand anchor for back and arm strength.

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Doorframe Lean-Back Bodyweight Row demonstration

Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Use only a fixed, structurally sound doorframe that a coach has checked; do not pull on loose trim or an unsecured door.
  2. 02Grasp both sides at about chest height, place the feet close to the frame, and lean back with straight arms.
  3. 03Keep the body braced and pull the chest toward the frame by driving the elbows back.
  4. 04Pause without shrugging, twisting the wrists, or striking the frame.
  5. 05Extend the arms slowly to lean back again and stop immediately if the structure moves or creaks.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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