Reps Only exercise

Doorway Row form, muscles worked, and workout tracking

The doorway row is an equipment-free horizontal pull performed by gripping the frame of a doorway, leaning back with straight arms, and rowing the body toward the frame, training the lats, rhomboids, biceps, and grip. Beginners and home trainees use it as an accessible entry point to rowing strength, scaling difficulty simply by adjusting foot position and body angle.

Doorway Row illustration

How to do Doorway Row

  1. 1Stand in a doorway, grip both sides of the frame at about chest height, and place your feet close to the base of the door.
  2. 2Lean back until your arms are straight and your body forms a rigid line from head to heels.
  3. 3Brace your core and exhale as you pull your chest toward the doorframe, driving your elbows back.
  4. 4Keep your hips in line with your shoulders; do not sag or pike as you row.
  5. 5Squeeze your shoulder blades together at the top, then inhale as you lower back to straight arms under control; move your feet further forward to make the row harder.

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Track Doorway Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.