Body Row Hold. How-to, proper form and tips

Body Row Hold icon

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

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward, a little more than shoulder-width distance.
  2. Move your feet forward under the bar, and straighten legs and core.
  3. Bend your arms, bringing the chest close to the bar.
  4. 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.


  • 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 , Secondary

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

Muscle: Shoulder

Muscle: Upper back

Collection: Body Row variantions

Category: Isometric