Doorframe Row

The doorframe row is a bodyweight row you do by leaning back from a solid door frame. It trains your lats, upper back and biceps, and it is the swap for the pull-up when you have no bar.

How to do the Doorframe Row

1. Stand in a doorway and grip both edges of a solid, closed door frame at chest height.
2. Walk your feet forward and lean back with your body in one straight line.
3. Pull your chest to your hands, squeezing your shoulder blades together.
4. Lower with control until your arms are straight.

Common mistakes

• Your hips sag. Squeeze your glutes and keep your body in one line from head to heels.
• You lean too far back to start. Walk your feet closer to the door so the pull is hard but smooth.
• You use a door that moves. Use a door that is closed and latched, or a heavy table you have checked is stable.

Equipment and setup

Use a solid interior door frame or a sturdy, heavy table. Check that it does not move before you lean back, and stop if it does.

No door frame? A heavy table works too. Lie underneath, grip the edge, and row your chest up to it.

Easier and harder versions

Easier: Stand more upright, so your feet are closer to the door.

Harder: Walk your feet further forward, lower for three seconds, or pause at the top.

Workouts that use the Doorframe Row

More back exercises