Vertical Row (Bodyweight)
Trains the upper back, with help from the biceps, lats and forearms. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Vertical Row (Bodyweight)
- Hold a pair of rings, a strap, a sturdy door frame or a vertical pole at chest height with your arms straight.
- Stand close with your feet under you and lean back slightly, so your body is nearly vertical and your weight hangs from your hands.
- Pull your chest towards your hands, driving your elbows back and squeezing your shoulder blades together.
- Lower yourself under control until your arms are straight again. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your body straight from head to heels; do not bend at the hips.
- Walk your feet forward to lean back further and make it harder.
- When 3 sets of 8 come easily, move on to incline rows.
Muscles worked
What Vertical Row (Bodyweight) trains
In the programs
None of our programs use the Vertical Row (Bodyweight)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 15 on the Upper Back page.
Substitutes
Swap Vertical Row (Bodyweight) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Vertical Row (Bodyweight) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.