Doorframe row

A doorframe row, also known as a doorframe pull-up, is a bodyweight exercise that is a great alternative to traditional rowing exercises, especially if you don’t have access to gym equipment. This exercise utilizes a doorframe to provide the resistance needed for an effective row. It is a variation of a horizontal row and can be done using a doorframe as an anchor point.

How to properly execute a doorframe row:

1. Setup:
   • Stand in a doorway with your feet shoulder-width apart and arms extended straight out in front of you.
   • Grip the sides of the doorframe firmly with your hands at about shoulder height.
   • Lean back until your body forms a straight line from head to heels, engaging your core muscles.
2. Execution:
   • Pull your chest towards the doorframe by bending your elbows and squeezing your shoulder blades together.
   • Keep your body straight throughout the movement, avoiding arching your back or swinging your legs.
   • Slowly lower yourself back to the starting position, controlling the movement with your back muscles.
   • Repeat for the desired number of repetitions.

Doorframe rows, much like towel rows, primarily target the muscles in your back, with some secondary muscle engagement for support and assistance. Here's a breakdown:

Primary Muscles:

• Latissimus Dorsi (Lats): These are the largest muscles in your back and are responsible for shoulder extension, adduction, and internal rotation. They are the main drivers of the rowing movement in a doorframe row.
• Rhomboids: Located between your shoulder blades, these muscles retract and stabilize the scapula (shoulder blade) during the exercise.
• Trapezius (Mid and Lower Fibers): The middle and lower fibers of the trapezius retract and depress the scapula, assisting in the rowing motion.

Secondary Muscles:

• Biceps Brachii: These muscles in your upper arm assist in flexing the elbow and pulling your body towards the doorframe.
• Posterior Deltoids (Rear Shoulders): These muscles help extend and externally rotate the shoulder, contributing to the rowing movement.
• Core Muscles: Your abdominal and lower back muscles work together to stabilize your spine and maintain proper form throughout the exercise.
• Forearms and Grip: Doorframe rows require a strong grip, engaging the muscles in your forearms and hands.

Additionally, muscles like the erector spinae (lower back) and glutes (buttocks) play a role in stabilizing your body during the exercise.

Essentially, doorframe rows and towel rows target very similar muscle groups due to the similar nature of the movement. The main difference lies in the angle of pull and the specific variations possible with each exercise.