How to perform Bodyweight Vertical Row with proper form

Starting Position

1. Grip: Grab a bar or rings at about chest height with an overhand grip.
2. Body: Set your feet almost directly under the bar so your torso stays high and upright.
3. Line: Brace your core and keep a straight line from head to heels, leaning back only slightly.

Movement

1. Pulling Phase:

   • Retract your shoulder blades, then pull your chest toward the bar.
   • Lead with your elbows and keep your body rigid.
   • Pull until your chest reaches the bar.

2. Lowering Phase:

   • Lower under control back to straight arms.
   • Keep your torso upright and your hips from sagging.
   • Reach a full stretch before the next rep.

Key Points

• Because your torso is nearly vertical, you pull only a small fraction of your bodyweight - this is the easiest row variation.
• As you get stronger, walk your feet forward to lower your torso and make each rep harder.
• Keep the movement strict; leading with the shoulder blades trains the back for full inverted rows later.