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.
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 158 calories 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:
Lie underneath a fixed bar, gripping it with hands shoulder-width apart.
Extend your legs and keep your body in a straight line.
Pull your chest up toward the bar by bending your elbows.
Squeeze your shoulder blades at the top.
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
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Start Free TrialMuscles Worked by Bodyweight Row (Bar)
Equipment
No equipment required
Calorie Calculator
MET 4.5Calories = 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)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
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.
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