Body Row on Bed Sheets. How-to, proper form and tips
Bed Sheets and the door way can be used to support Incline Body Row. Exercise is an easy variation of the Body Row.
Video demonstration
(excerpt from 'How To Do Incline Rows With Minimal Equipment (Just a bed-sheet and a door) with Antranik'
by Antranik DotOrg)
How to and step by step instructions:
- Tie a knot in a corner of the sheets.
- Pass the knot over an open door keeping the rest of the sheet on your side. Then close the door and the sheet is ready to use as a support equipment.
- Lean back with your core and legs straight, until you arms are also straight. You should be supported by the sheet hanging from the door.
- Bend the arms, bringing your body to a near vertical position.
Hints & tips:
- Make sure the door is properly closed.
- Use a sheet that can hold your weight.
- Keep the core and legs in a straight line in all times.
Benefits:
- Works all muscles needed for the pull up, in a very light way.
- Strengthen back muscles.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
- Move to a harder variation when these reps become easy and done in perfect form.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Body Row on Bed Sheets
- Inverted Row on Bed Sheets
- Bodyweight Row on Bed Sheets
- Horizontal Pull Up on Bed Sheets
