Bodyweight Row (Bar)
Learn how to do Bodyweight Row (Bar) with proper form. Watch the 4K video, 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 70kg 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
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 TrialMuscles Worked by Bodyweight Row (Bar)
Equipment
No equipment required
Calories Burned Doing Bodyweight Row (Bar)
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, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
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.
What equipment do you need for Bodyweight Row (Bar)?
Bodyweight Row (Bar) requires no equipment.
What are the benefits of Bodyweight Row (Bar)?
Bodyweight Row (Bar) strengthens the Lats, engages the Biceps and Forearms, requires no equipment.
What exercises are similar to Bodyweight Row (Bar)?
Similar exercises to Bodyweight Row (Bar) include Barbell Bent Over Row, Gập người kéo tạ đơn, Kéo tạ cao – Máy, Kéo tạ cao – Máy cầm nắm pronated.
Is Bodyweight Row (Bar) better than Barbell Bent Over Row?
Both Bodyweight Row (Bar) and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.
Alternative Exercises
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.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
