Doorframe Rows

Technique

Setup

Stand in an open doorway facing one side of the frame, toes a few inches from its base. Wrap both hands around the edge of the frame at chest height, one above the other, then sit back until your arms are straight and your body leans back in one line.

Movement

Squeeze your shoulder blades together and row your chest toward your hands, driving your elbows back past your ribs. Lower under control until your arms are straight again.

Form Tip

Grip the solid frame, never the door, and wear shoes or go barefoot rather than socks so your feet cannot slide. If your grip starts to slip, step your feet in and stand up.

Increase Difficulty

Walk your feet closer to the base of the frame so you lean back further, or pause for 2 seconds at the top.

Decrease Difficulty

Step your feet back so you stand more upright and less of your weight hangs from your arms.