Body Row. How-to, proper form and tips

Body Row icon

The Body Row exercise is great for strengthening the back muscles. It serves as a preparation for the pull up.

Video demonstration

(excerpt from 'Body rows'Leave site by rawtraining)

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. Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
  4. Bend your arms, bringing the chest close to the bar.
  5. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

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:

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

  • Body Row
  • Inverted Row
  • Bodyweight Row
  • Horizontal Pull Up
  • Pronated Grip Body Row
  • Body Row on Parallel Bar
  • Australian Pull Up
  • Pronated Australian Pull Up

Pull-up progression

Body Row icon
3. Body Row

Body Rows progression

Body Row icon
3. Body Row

Grip Variations for Body Row

Other Pull Up Preparation exercises

Muscle: Shoulder

Muscle: Triceps

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight

Same exercise, different set:

Body Row icon
Body Row