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Beginner pull

Bodyweight Row

A horizontal pulling movement - balances pressing work and builds toward pull-ups.

What is a Bodyweight Row?

The bodyweight row (also called inverted row or Australian pull-up) is a horizontal pulling exercise where you hang underneath a bar and pull your chest to it. It balances push-up volume and bridges the gap toward pull-ups.

How to Perform a Bodyweight Row

  1. Set up under a bar at hip to chest height - lower bar = harder.
  2. Grip the bar slightly wider than shoulder-width, palms facing away or toward you.
  3. Hang with arms extended and body in a straight line from head to heels.
  4. Pull your chest to the bar by driving your elbows back.
  5. Squeeze your shoulder blades together at the top.
  6. Lower under control to full arm extension.

Progression Path

Scale the difficulty by adjusting your body angle:

  • High bar rows - bar at chest height, body more vertical (3 × 15)
  • Lower bar rows - bar at hip height (3 × 12)
  • Feet elevated rows - feet on bench (3 × 10)
  • Weighted rows - add a vest or plate (3 × 8)

Common Mistakes

  • Sagging hips - maintain a straight line, squeeze your glutes.
  • Chicken necking - pull your chest to the bar, not your chin.
  • Half reps - pull until the bar touches your chest.
  • Shrugging shoulders - keep them depressed and retracted.