Doorframe Lean-Back Bodyweight Row

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.