The body row is a great pulling exercise which can be performed with a set of rings, a barbell on a squat rack, or at a park on a set of low parallel bars.
The body row can be adjusted to your fitness level by changing the height of the bar or the rings. The closer you are to the ground, the harder the exercise will be.
If you are trying to increase the difficulty, try putting your feet on a box or ball instead of the ground, or wear a weighted vest while you do the exercise.
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About the Body Row
Proper form for Body Rows
The body row is usually performed with a barbell, gymnastics rings, or on any type of low bar. To start, grab the bar or rings and extend your legs all the way out.- Make sure your arms are also extended all the way from the bar
- Keep your body in a straight line from your feet to your butt to your head.
- Grab the bar and pull your chest all the way to the bar and then let your self back down until your arms are fully extended. Make sure to not short the range of motion
Common Body Row Mistakes
- Full range of motion - If you are not going all the way up or all the way down, you are shorting the range of motion and not getting the full benefit of the exercise.
- Letting your butt sag - Keep your body tight from your toes all the way to your shoulders. Letting the butt sag is a very common mistake which will prevent you from getting core and abdominal work during the exercise.
- Lats
- Delts
- Biceps
Where do I start if I'm a beginner? (weights, reps, sets)
As a beginner, the body row is one of the easier pulling exercises to perform. To make this exercise easier, use a higher bar or set of rings. If the bar or rings is low, this exercise becomes much harder. Start with...
- 4 reps
- 3 sets
What would be an alternative until core is strong enough for the hips to come into line with heels and shoulders?