Exercise Guide
Doorway Row
A bodyweight row gripping a door frame and leaning back. No equipment, and the only back exercise some people have access to.
BeginnerStrengthPullCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Middle Back
Equipment
Other
Difficulty
Beginner
Category
Strength
Force
Pull
Mechanic
Compound
Secondary Muscles
BicepsCore
How to Perform
- 1
Stand facing a sturdy door frame and grip both sides at chest height.
- 2
Walk your feet forward and lean back until your arms are straight.
- 3
Pull your chest toward the frame, driving your elbows back and squeezing your shoulder blades.
- 4
Lower yourself back out under control.
Tips
- ★Walk your feet further forward to make it harder, back to make it easier.
- ★Use the frame itself, not the door - and check it takes your weight before you lean.
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