Doorframe row

Pull · A sturdy door frame

Quick cues

Grip both sides of a sturdy door frame at chest height
Walk the feet forward and lean back with a straight body
Squeeze the shoulder blades and pull the chest to the frame

Find a video demo (a YouTube search)

Muscles worked

Primary: Upper back, Lats
Secondary: Biceps, Rear shoulders, Forearms and grip

Primary: what the exercise is chosen to train. Secondary: the muscles that help or hold you steady.

How to do it

Stand in an open doorway and grip both sides of a sturdy frame at chest height.
Walk the feet forward and lean back until the arms are straight and the body is straight.
Pull the chest to the frame, squeezing the shoulder blades.
Lower back under control.

Common mistakes

Using a frame or grip that might slip — test it with a gentle lean first.
Bending at the hips — keep the body in one line.
Too little lean to feel it — walk the feet further forward.

Swap it for

Does the same job

Skip this with a back, shoulder, elbow or wrist injury unless a professional has cleared it. General fitness guidance, not medical advice — stop if anything hurts.

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