Doorway Row

How to perform

1. 1Grip the doorframe, lean back with straight arms, then pull your chest to the frame.
2. 2Keep your body rigid and squeeze your shoulder blades as you pull.

Technique in detail

Stand facing a sturdy door frame and grip both sides at roughly chest height. Walk your feet forward and lean back with your arms straight, keeping your body in one line from heels to head — the further forward your feet, the harder it gets. Pull your chest toward the frame by driving your elbows back and squeezing your shoulder blades together. Pause briefly when your chest is close, then lower yourself back to straight arms under control. This is the most accessible genuine pulling exercise that needs no equipment at all.

Common mistakes

• Pulling with the arms only. Start each rep by moving the shoulder blades together, then let the elbows follow — otherwise it becomes a biceps exercise.
• Letting the hips sag or pike so the body is no longer a straight line. Squeeze the glutes and hold the plank position throughout.
• Using a door frame you have not tested. Load it slowly on the first rep and make sure the frame and your grip are solid before committing bodyweight.

Equipment

• Doorframe