Bodyweight Door Handle Row
Build upper body strength at home! Use a door handle for a simple, effective bodyweight row. Great for all fitness levels.
The Bodyweight Door Handle Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Bodyweight Door Handle Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Bodyweight Door Handle Row Variations and Alternatives
How to do the Bodyweight Door Handle Row
Bodyweight Row using a Door Handle
Starting Position:
Stand facing the door, with your feet shoulder-width apart.
Grasp the door handle with one hand, keeping your palm facing inward.
Step back a few feet so that your arms are extended and your body is at an angle to the ground. Your body should be straight from your head to your heels.
Your free hand can rest at your side or grasp the door frame for added stability.
Movement:
Engage your core to maintain a straight body position.
With a controlled motion, pull your body towards the door handle by bending your elbow and bringing your chest towards the handle.
Squeeze your shoulder blades together at the top of the movement for maximum engagement.
Slowly lower yourself back to the starting position by fully extending your arm.
Repeat the movement for the desired number of repetitions.
Tips:
Keep your body straight throughout the movement; avoid sagging at the hips or arching your back.
Adjust your body angle to increase or decrease the difficulty; leaning back more will make it harder, while standing more upright will make it easier.
Maintain a slow and controlled tempo to ensure safety and effectiveness.
Safety:
Ensure that the door handle and the door are secure before starting the exercise.
If you feel any discomfort or strain in your shoulders or back, stop the exercise and reassess your form.
Bodyweight Door Handle Row FAQs
What muscles does the Bodyweight Door Handle Row work?
The Bodyweight Door Handle Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Bodyweight Door Handle Row?
None. The Bodyweight Door Handle Row is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Door Handle Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Door Handle Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Door Handle Row variations and alternatives?
Similar exercises include the Bodyweight Standing Inverted Row, Bodyweight Standing Single-Arm Close-Grip Row, Doorway Bicep Curl and Standing Bicep Using Door Frame Curl.
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