Exercise guide · Intermediate · Compound

Simple Style Bodyweight Squatting Row: How to Do It & Muscles Worked

The bodyweight squatting row is a compound exercise that targets the upper back while also engaging the biceps and shoulders. It combines a squatting motion with a rowing movement, requiring coordination and strength.

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

How to do the simple style bodyweight squatting row

  1. Step 1: Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
  2. Step 2: Lower your body into a squat position, keeping your back straight and your knees behind your toes.
  3. Step 3: From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
  4. Step 4: Pause for a moment at the top, then slowly lower your body back down to the starting position. Perform with simple intensity.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the simple style bodyweight squatting 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.

Simple Style Bodyweight Squatting Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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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.