Weighted Body Row. How-to, proper form and tips
The Weighted Body Row is a harder variation of the Body Row. It is great for strengthening the back muscles.
Video demonstration
(excerpt from 'Bodyweight Row Tutorial | Starting Calisthenics'
by Tom Merrick)
How to and step by step instructions:
- Put a weighted vest, or just a backpack with a few kilos inside.
- Hold the bar with both hands, palms facing forward, a little more than shoulder-width distance.
- Move your feet forward, under the bar, straightening legs and core.
- Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
- Bend your arms, bringing the chest close to the bar.
- Stay there a few seconds and extend the arms again, lowering yourself to the initial position.
Hints & tips:
- The exercise can be adjusted in many ways.
- Add weights for a harder variation, remove for an easier one.
- 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 or used weights.
Counting & gamification:
- Adjust the feet position or weights to have 10 reps of maximum effort, yet in proper form.
- Aim for 3 series x10 in a session.
- Use different grips, such as supinated, pronated and mixed, close or wide hands.
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:
- Weighted Body Row
- Weighted Inverted Row
- Weighted Bodyweight Row
- Weighted Horizontal Pull Up
- Weighted Body Row Parallel Bar
- Weighted Australian Pull Up
