Form guide

How to Do Doorframe Row

The no-equipment row: lean back from a sturdy door frame and pull yourself in to train the back and biceps.

Level
Beginner
Equipment
No Equipment
Impact
Low impact
Muscles worked
Back
Biceps

By HomeFitRoutine Editorial Team · Last updated

Step by step

  1. 1Stand in an open doorway and grip both sides of a sturdy frame at chest height.
  2. 2Walk your feet toward the frame and lean back with straight arms, body in one straight line.
  3. 3Squeeze your shoulder blades and pull your chest toward the frame, then lower slowly.

Muscles worked

Doorframe Row mainly works your back, with your biceps assisting.

How to use it in a workout

In our beginner strength routines you do Doorframe Row for 30 seconds, then rest 30 seconds, repeating the circuit for several rounds. Count good reps, not fast ones: slow down before your form slips.

Easier and harder variations

Common mistakes

  • Shrugging the shoulders up toward the ears.
  • Letting the hips sag instead of keeping a straight line.

Alternatives

Put it to work

Routines with Doorframe Row