The bodyweight row is a horizontal pulling exercise. You can think of it almost as a reverse push-up. The row strengthens just about all the muscles of the back as well as the shoulders and biceps.

Furthermore, the row is easily scaled, like the push-up, simply by adjusting your angle. For an easier row, start more upright. To increase the difficulty, work your way into a more horizontal position.

Here’s how to do the bodyweight row:

1

Grab hold of a bar or a set of straps.

If using straps, tug on them to make sure they’re secure before leaning back.

2

While holding on to the bar or straps, lean back and adjust your stance until you find a challenging angle to work from.

Be sure to keep your back flat, your shoulders back (don’t let them pitch forward), and your armpits tight like you would in a swing. There should be a straight line running from the back of your head down through your tailbone, just as if you were in a push-up.

3

Start to row yourself up by driving your elbows down toward your hips.

At the finish, your hands should land in line with your sternum.