Upper back exercise · body weight
Bodyweight Squatting Row
The bodyweight squatting row is a bodyweight exercise that targets the upper back, with the biceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Biceps, shoulders
- Equipment
- Body weight
- Body part
- Back
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The biceps and shoulders work as secondary muscles. See all upper back exercises or every bodyweight exercise.
