Horizontal pull · Coached in Recomp

Doorway row

The doorway row is a beginner horizontal pull exercise for your back and biceps, using just your body weight.

Main muscles
Back, Biceps
Equipment
Body weight
Level
Beginner

Setup

Stand in a doorway and grip both sides of the frame at chest height. Walk your feet in and lean back with straight arms.

How to do it

  1. Pull your chest towards the frame.
  2. Squeeze your shoulder blades.
  3. Lower slowly.

Coaching cues

  • Body straight, heels down.
  • Make sure the frame is solid.

Common mistakes

  • Bending at the hips.
  • Using a weak or narrow door.

Make it easier or harder

EasierBand row HarderInverted row

Alternatives to the doorway row

Band pull-apart Resistance bands Band pulldown Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Face pull Cable stack Lat pulldown Lat pulldown