Doorway row
A bodyweight row performed by leaning away from a doorframe. The ultimate beginner horizontal pull.
TrainsLatsUpper back
NeedsBodyweight
The movement
2 stages
Start
01 Start
Lean back with your arms straight, feet near the frame.
02 End
Pull your chest toward the doorframe by driving your elbows back.
How to do it
Setup
- Stand facing an open doorway.
- Grab the trim or frame on both sides with your hands at chest height.
- Step your feet close to the baseboard and lean back until your arms are straight.
Execution
- Keep your body completely rigid from your heels to your head.
- Pull yourself forward by driving your elbows back past your torso.
- Stop when your chest is in line with the doorway, then slowly lower back to straight arms.
BreathingInhale as you lean back, exhale as you pull forward.
Getting it right
Form cues
- Keep your shoulders pulled down away from your ears.
- Drive the elbows back, squeezing the shoulder blades together.
Common mistakes
- Sagging at the hips or arching the back.
- Shrugging the shoulders up during the pull.
Worth knowing
- Ensure the door trim is securely attached to the wall before leaning your full weight against it.
General guidance, not medical advice. See how Setkit works.
Notes
A strong horizontal pull is critical for shoulder health and posture, but most rowing variations require heavy weights or a suspension trainer. The doorway row makes it accessible to anyone. By gripping a doorframe and leaning back, you turn your bodyweight into the load and your feet into the pivot point.
Like most leverage-based exercises, you control the difficulty with your foot placement. Stepping your feet closer to the wall steepens your angle, putting more of your bodyweight in your hands. Standing more upright takes the weight off. It is an excellent stepping stone toward full inverted rows or pull-ups.