Upper back exercise · body weight
Bodyweight Standing Row
The bodyweight standing 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 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.
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.
