Bodyweight Rows HIIT
If doing a pull up is your goal, or you want to improve your pull up, then a bodyweight row is the perfect exercise to start with. All you need is a horizontal bar that is between head height and waist height. You can also use hanging gym straps. It’s a similar movement to the pull-up requiring the same muscles, but is easier to perform as you’re not lifting all of your bodyweight and have assistance with the feet on the ground.
Ultimate Guide to Bodyweight Rows
- Position yourself underneath the bar.
- Grab the bar firmly with an overhand grip (palms facing away from you).
- Contract your abs. Try to keep your body straight. Heels or feet on the ground.
- Pull yourself up to the bar until your chest touches the bar.
- Slowly lower yourself back down.
If the bar is much higher, say chest height, the rows are easier..
- Another way of getting the same motion is to tie a rope around a tree or pillar.
- Tie it so it’s a loose hoop with plenty of slack (enough so that the diameter is ~30cm bigger)
- Place your toes against the tree or pillar.
- Grip the rope hoop and lean back.
- Pull into the tree or pillar and lower backwards.
The Benefits of Bodyweight Rows HIIT
Rows are an efficient HIIT exercise that targets your arms, shoulder (deltoids) and back (trapezius) muscles in the main.
Muscle groups worked with Bodyweight Rows