How to Do the Elevated Body Row Exercise

An advanced version of the body row exercise, the elevated body row offer increased resistance and greater effectiveness. Strength training the body in this manner is both good for toning muscles and getting a little cardio muscular workout, depending on the speed.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Box
• Mat
• Cross bar

1. Angle the body so that you are lying on your back directly below a sturdy cross bar a few feet off the ground. The chest should line up with the cross bar for the most effective results. The knees are bent.
   
   
2. Use a box or exercise step to elevate your feet, resting your heels on the edge of the box. Raise the feet comfortably to increase resistance on the body. Be sure to work on top of a gym mat or other soft floor covering to prevent injury.
   
3. Grip the cross bar with both hands shoulder width apart. The palms are inward with the knuckles facing out away from the body. The stomach is pulled in, the knees are straight as is the back.
   
4. Bend the arms at the elbow as you pull the straight torso off the ground. Your feet remain on the edge of the box at all times.
   
5. Bring the chest up to meet the cross bar keeping the back straight. You will feel the stretch of the movement along the length of the body.
   
6. Return torso completely to the ground, straightening the arms but still gripping the bar.
   
7. Repeat as many times as is comfortable until you build up your muscles.

Tips & Warnings

• The higher the elevation of the feet, the more difficult the exercise.