kneeling bodyweight bent over row
Strengthens back
LegsBeginnerStrengthPull
At a glance
| Muscles worked | Primary: back (lats, rhomboids). Secondary: biceps, rear delts |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup — get into the starting position for kneeling bodyweight bent over row.
- Step 2: Engage your core and set your posture.
- Step 3: Perform the movement with control through the full range.
- Step 4: Squeeze the target muscles at the peak of the movement.
- Step 5: Return slowly to the start and repeat for the prescribed reps.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Strengthens back
Common mistakes
Using momentum or shrugging the shoulders
Make it harder
Add a pause at the top or increase time under tension
Make it easier
Reduce range of motion or use support
Breathing
Exhale on the pull/curl, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 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.