Exercise guide · Beginner · Compound

Bodyweight Standing Row: How to Do It & Muscles Worked

The bodyweight standing row is a back exercise that targets the upper back using only body weight for resistance. It also engages the biceps and shoulders as secondary muscles. The movement involves pulling a bar or handles towards the body while standing, focusing on squeezing the shoulder blades together.

Primary muscles
Traps
Secondary muscles
Shoulders , Biceps
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the bodyweight standing row
Front view: muscles worked by the bodyweight standing row. Primary: traps. Secondary: shoulders and biceps.
Back view: muscles worked by the bodyweight standing row. Primary: traps. Secondary: shoulders and biceps.
Primary Secondary

How to do the bodyweight standing row

  1. Step 1: Stand with your feet shoulder-width apart and knees slightly bent.
  2. Step 2: Grasp a bar or handles with an overhand grip, palms facing down.
  3. Step 3: Keep your back straight and core engaged.
  4. Step 4: Pull the bar or handles towards your body, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the top of the movement.
  6. Step 6: Slowly release and extend your arms back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the bodyweight standing row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Bodyweight Standing Row alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.