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strength · bodyweight

Doorway Row

Grip a door frame and lean back to row — zero-equipment back builder.

3 × 8–12 per side 8 minrest 60s

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Included in "Bodyweight Pull Day" — 6 guided exercises with a rest timer.

Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
biceps

How to do it

  1. Stand facing a sturdy door frame and grip it with both hands at chest height.
  2. Walk feet close to the frame and lean back with straight arms.
  3. Pull chest toward the frame, squeezing shoulder blades.
  4. Slowly lean 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

Workouts that include this

Back and biceps, no gear
Bodyweight Pull Day
25 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises