The Bodyweight Row (often called a Reverse Pushup or Horizontal Pullup) works the entire backside of the body. It’s also a key stepping stone exercise to pullups. It can be done with parallel bars or gymnastic rings. The progression with parallel bars is knees bent to legs straight to feet-elevated. When using gymnastics rings, the exercise is hardest the flatter you are to the floor.

This exercise can also be performed with dumbbells to work each arm independently & strengthen imbalances between sides. Chest-Supported Rows are a great way to isolate the movement and take stress off the lower back. My favorite way to teach the row is on all fours as it auto-corrects your form and technique and requires no equipment. Try the Bird Dog Row for the best back, abs & shoulders workout you’re not doing.

Once competent and mobile enough, you can do dumbbell rows on your feet. Try to get your trunk parallel to the floor. Pull the weight towards your hips. Your arms should form a 90-degree angle at the top of the move. The Upright Row is another great shoulder & back-builder. Just go light and don’t pull the weight higher than chest-level.