Body Row Hold. How-to, proper form and tips
The Body Row Hold exercise is great for strengthening the back muscles. It serves as a preparation for the pull up. It is the isometric version of the Body Row.
Video demonstration
(excerpt from 'Inverted Row Hold'
by Impact Athletes)
How to and step by step instructions:
- Hold the bar with both hands, palms facing forward, a little more than shoulder-width distance.
- Move your feet forward under the bar, and straighten legs and core.
- Bend your arms, bringing the chest close to the bar.
- Stay in this position while you can hold a proper form.
Hints & tips:
- The more horizontal, the hardest is the move.
- Choose a higher bar for an easier variation.
- Put your feet closer to the bar for an easier variation.
Benefits:
- Works all muscles needed for the pull up.
- Strengthen back muscles.
- Very easy to adjust to your fitness level, by adjusting feet position.
Counting & gamification:
- Practice until you can hold one minute still.
- While not in shape for this, repeat the exercise until an accumulated time of 60 seconds.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Upper Back
Secondary muscles: Triceps, Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Body Row Hold
- Inverted Row Hold
- Bodyweight Row Hold
- Horizontal Pull Up Hold
- Body Row Hold Parallel Bar
