Bodyweight Row Pause at Top and Bottom
Bodyweight row with pauses
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Grip bar or rings
- Step 2: Pull to chest
- Step 3: Pause at top
- Step 4: Lower and pause
- Step 5: Repeat
Equipment
- Bar or rings optional
Coaching tips
Benefits
Bodyweight row with pauses
Common mistakes
Sagging hips
Make it harder
Longer pauses
Make it easier
Inverted row
Breathing
Exhale pulling
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Intermediate · 4 sets × 20 repsGeneral 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.