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Bodyweight Exercise: Bar Body Row

Bodyweight Exercise: Bar Body Row

Written by
September 24, 2014
Updated October 14, 2014
Category: Fitness

Summary

Bodyweight Bar Body Rows are an excellent beginner, intermediate, and advanced bodyweight exercise. They target several muscle groups that many people wish to bulk up, and due to the nature of the exercise, the intensity can be adjusted to your specific fitness level. 

Exercise Steps

Step 1: Position a bar in a rack to about waist height. You can also use a smith machine.

Step 2: Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

Step 3: Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

Step 4: Pause at the top of the motion, and return yourself to the start position.

Step 5: Repeat for the desired number of repetitions.

 

John Wolf is Onnit's Chief Fitness Officer, and an expert in unconventional training methods such as kettlebell, steel club, and suspension training. With 15-plus years of experience in the fitness industry, he has worked with rehab clients and athletes of all levels. He moves like Spider Man and can deadlift more than 500 pounds any day of the week.
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