Doorway Row

Lats, Biceps, Rear DeltsDoorway

An accessible bodyweight row using a doorway frame to strengthen your lats, rear delts, and biceps. Excellent for posture work at home without equipment.

How to do it

1Stand in a doorway, grip the frame at chest height, and place your feet near the base of the opening.

2Lean back until your arms are fully extended and your body forms a straight line from head to heels.

3Exhale and pull your chest toward the frame by bending your elbows and squeezing your shoulder blades together.

4Bring your chest close to the frame while keeping your core braced tightly.

5Inhale and slowly lower yourself back to the start, controlling the descent without collapsing at the shoulders.

Common mistakes

Arching or sagging at the hips, breaking the rigid line of your body.

Yanking yourself forward with momentum instead of pulling with control.

Shrugging your shoulders up to your ears, dumping load into your upper traps.

Breathing

Exhale as you pull your body into the doorway, and inhale as you lower back out.

Make it harder or easier

To make it easier, step further back from the frame to reduce your body angle. To make it harder, move your feet closer to the frame or do the exercise on one leg.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.