Body Rows

This exercise is a regression (easier version) of pullups.

Rowing helps with:

  • Pulling things towards you
  • Carrying shipping
  • Improving your posture

What it works:

Upper Back (latissimus dorsi, trapezius, rhomboids), Biceps, Forearms

How to:

  1. Take an underhand (or overhand if specified) grip of a bar that is set around waist height.
  2. Stretch yourself out underneath the bar (see pictures).
  3. Pull your chest up to the bar and squeeze your shoulder blades together (chest forward, shoulder back).
  4. Lower yourself under control until your arms are fully straightened and then repeat step 3 and so on.


  • Move your feet in and out to adjust the difficulty of the exercise (closer in = easier, further out = harder).