Elevated Feet Body Row. How-to, proper form and tips

Elevated Feet Body Row icon

The Elevated Feet Body Row exercise are great for strengthening the chest, arms and back muscles. It serves as a preparation for the pull up, and is harder than the regular Body Row.

Video demonstration

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward.
  2. Move your feet forward, place them in an bench, and straighten both legs and core.
  3. Fully extend your arms, hanging 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 higher the bench, more difficult is the move.


  • Strengthen the back muscles and triceps.
  • Is a beginner-friendly, yet effective exercise.

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:

  • Elevated Feet Body Row
  • Elevated Feet Inverted Row
  • Elevated Feet Bodyweight Row
  • Elevated Feet Horizontal Pull Up
  • Elevated Feet Pronated Grip Body Row
  • Elevated Feet Australian Pull Up
  • Elevated Feet Pronated Australian Pull Up

Body Rows progression

Elevated Feet Body Row icon
4. Elevated Feet Body Row

Muscle: Shoulder

Muscle: Triceps

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight