How to Do Body Row Exercises

Body rows help develop the upper body while increasing endurance and strength. It affords a result similar to the bent-over row that's done with free weights. This exercise is good for any fitness level. The challenge is increased by raising or lowering the pull-up bar and extending or elevating the feet.

Difficulty: Moderate

Instructions

1. Use a squat cage for this exercise. Set the bar at a height that allows the arms to be fully extended with the shoulders barely raised off the floor. Bear in mind that the higher the bar, the easier the exercise.

2. Lie on the floor face up with the head extended into the area of the squat cage and the bar parallel to the chest. Bend the knees with the the torso lifted and the shins are perpendicular to the floor. Keep the feet flat on the floor with the toes pointing forward at all time.

3. Reach and grab the bar with both hands. Set your hands on the bar with the knuckles facing out. Lift the hips off the floor.

4. Pull the upper body up and touch the chest to the bar. Take care to scoot the head and shoulders far enough into the cage so that the lower chest, not the neck or throat, makes contact with the bar.

5. Change to the overhand grip to work a different set of muscles in the arms. Wrap the fingers over the top of the bar.

6. Increase the difficulty of the body rows by extending the legs straight out from the body. Keep the extended arms at a slight angle to the bar with the chest raised to the bar. Add a step platform to elevate the feet to increase difficulty even further.

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