How to do body rows
- Grip a bar or rings that are suspended at around waist height, with the feet resting on the ground.
- Squeeze the shoulder blades together and pull your chest up to the bar / rings.
- Maintain a straight line with the body.
- The closer the body is to horizontal the more difficult the exercise becomes.
- Beginners may bend the knees and use more of the heels to help push up to the top of the exercise, if required.
- If you don’t have a bar available at the correct height, a set of height adjustable gymnastics rings can be a good alternative.
Body Row Guide
The body row is a pull-up progression exercise suitable for beginners.
It’s a similar movement to the pull-up requiring the same muscles, but is easier to perform as you’re not lifting all of your bodyweight and have assistance with the feet on the ground.
Body Row Progressions
The body row is one of the final progression exercises when training for full bodyweight pull-ups.
As you gain strength with the body row, continue to lower the bar to increase the difficulty of the exercise until you are able to perform unassisted bodyweight pull-ups.