Doorframe row: how to do it
In short
A row that uses your own body weight. You hold both sides of a doorframe, lean back a little, and pull your chest toward the frame. Works: upper back, arms and posture.
How to do it
- Pick a doorway where the door is fixed open or has been removed, and the frame is solid. Wear non-slip shoes.
- Stand in the doorway with your feet close to the frame. Hold both sides of the frame at chest height with your arms straight.
- Lean back a little, keeping your body in one straight line.
- Breathe out and bend your elbows, pulling your chest toward the frame.
- Breathe in and straighten your arms slowly. Do 5 to 6 reps.
As you go
- Keep your body in one line, with no bending at the hips.
- Breathe out as you pull and in as you lower. Keep breathing.
- Lean back only as far as feels steady.
What it works
- Works
- upper back, arms and posture
- Position
- Standing
- Have nearby
- a door frame
- Effort
- Moderate
An easier and a harder version
Easier
Move your feet a little farther back so you stand more upright and lean less.
Harder
Lower for 3 counts, or lean back a little further, one small step at a time.
Take care
- Shoulders: pull gently and stop short of any pinch.
- Balance: lean back only a little, and check that the frame is firm and the door cannot swing.
- Back: keep your body in one line and do not arch your lower back.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 12, Doorframe pull.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 12 and 19 | Day 12, week 2: Doorframe pull | 2 rounds: about 6 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 1 of 28 days: 5 | Day 5, week 1: Rows and full side plank | 2 rounds: about 6 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 12 | 2 rounds: about 6 reps in a 60 s slot, 20 s rest | Hold the doorframe, lean back, pull yourself in. |
| 3 | 19 | 2 rounds: about 6 reps in a 60 s slot, 20 s rest | Hold the doorframe, lean back, pull yourself in. |
In the plan, this move plays as a looping video with a spoken cue.
Doorframe row: day 12 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan