Bodyweight Row (Bar)

Learn how to do Bodyweight Row (Bar) with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats BicepsForearms

Bodyweight Row (Bar) is a bodyweight exercise that primarily targets the Lats, with secondary activation of the Biceps, Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Bodyweight Row (Bar)

A horizontal pulling exercise using your own bodyweight, great for back, arms, and core engagement with minimal equipment.


Instructions:


  1. Lie underneath a fixed bar, gripping it with hands shoulder-width apart.

  2. Extend your legs and keep your body in a straight line.

  3. Pull your chest up toward the bar by bending your elbows.

  4. Squeeze your shoulder blades at the top.

  5. Lower with control and repeat.


Common mistakes:


  • Letting the hips sag

  • Leading with the chin instead of the chest

  • Pulling with momentum instead of control

You're a coach? Bodyweight Row (Bar) is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleForearms
EquipmentNo equipment

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bodyweight Row (Bar)

Type
Bodyweight exercise
Primary muscle
Lats
Secondary muscles
Biceps, Forearms
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: Bodyweight Row (Bar)

What muscles does Bodyweight Row (Bar) work?

Bodyweight Row (Bar) primarily targets the Lats, with secondary engagement of the Biceps, Forearms.

How do you do Bodyweight Row (Bar) correctly?

A horizontal pulling exercise using your own bodyweight, great for back, arms, and core engagement with minimal equipment. Instructions:...

Is Bodyweight Row (Bar) good for beginners?

Bodyweight Row (Bar) has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bodyweight Row (Bar)?

Bodyweight Row (Bar) requires no equipment, it can be performed anywhere.

What are the benefits of Bodyweight Row (Bar)?

Bodyweight Row (Bar) strengthens the Lats, engages the Biceps and Forearms, requires no equipment so you can do it anywhere. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bodyweight Row (Bar)?

Similar exercises to Bodyweight Row (Bar) include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bodyweight Row (Bar) better than Barbell Bent Over Row?

Both Bodyweight Row (Bar) and Barbell Bent Over Row target the Lats. Bodyweight Row (Bar) requires no equipment, making it more accessible, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

Add Bodyweight Row (Bar) to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free