Bodyweight Overhand Lower Back Row
Strengthens the upper and mid-back using bodyweight in an overhand rowing pattern.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: back & lats. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Set up in a bodyweight row position with an overhand grip (using a bar, rings, or sturdy surface).
- Pull the chest toward the hands while squeezing the shoulder blades.
- Keep the body rigid.
- Lower with control.
- Repeat for desired reps.
Coaching tips
Benefits
Strengthens the upper and mid-back using bodyweight in an overhand rowing pattern.
Common mistakes
Avoid shrugging the shoulders or using momentum.
Make it harder
Elevate the feet or slow the eccentric.
Make it easier
Bend the knees more or reduce range of motion.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Lying Pulley Rope Straight Arm Pulldown
Beginner · 3 sets × 12 repsWall Sit Water Bottle Rear Delt Row
Intermediate · 5 sets × 12-15 repsSingle Arm D Handle Forward Row
Intermediate · 3 sets × 12-15 each armKnee Plank Water Bottle Row to Reverse Fly
Intermediate · 3 sets × 10-12 each sideModified Flat Bench Water Bottle Supermans
Beginner · 4 sets × 12-15 repsStanding Single Arm Pulley Row Feet Square
Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.