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Ethereal
BackBicepsShoulders

Easy · Reps

Doorframe row

Your only real pull with zero equipment, and the move that builds back width.

A doorframe

How to do it

  1. 1 Stand in a doorway, feet close to the frame, and grip the edge with both hands at chest height.
  2. 2 Lean back until your arms are straight, body in one line.
  3. 3 Pull your chest to the frame by squeezing your shoulder blades together.
  4. 4 Lower slowly. Walk your feet closer to the door to make it harder.

Watch out for

  • Pulling with the arms only, shoulders shrugged
  • Bending at the hips
Too hard? Try Towel row Too easy? Try Table row

The progression

Your plan moves you up one rung when you hit the top of the range on every set.

  1. Towel row
  2. Doorframe row
  3. Table row
Get a plan built around it