strength · bodyweight
Door Frame Row
Single-arm variation of the doorway row — targets each bicep individually.
3 × 8–12 per side 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
biceps
Also works
upper back
How to do it
- Stand facing a sturdy door frame, gripping it with one hand at chest height.
- Lean back with straight arm.
- Pull yourself in by bending the elbow, squeezing the bicep.
- Extend back to the start.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation