Bodyweight Door Handle Row

Bodyweight Row using a Door Handle

Starting Position:

1. Stand facing the door, with your feet shoulder-width apart.
2. Grasp the door handle with one hand, keeping your palm facing inward.
3. Step back a few feet so that your arms are extended and your body is at an angle to the ground. Your body should be straight from your head to your heels.
4. Your free hand can rest at your side or grasp the door frame for added stability.

Movement:

1. Engage your core to maintain a straight body position.
2. With a controlled motion, pull your body towards the door handle by bending your elbow and bringing your chest towards the handle.
3. Squeeze your shoulder blades together at the top of the movement for maximum engagement.
4. Slowly lower yourself back to the starting position by fully extending your arm.
5. Repeat the movement for the desired number of repetitions.

Tips:

- Keep your body straight throughout the movement; avoid sagging at the hips or arching your back.
- Adjust your body angle to increase or decrease the difficulty; leaning back more will make it harder, while standing more upright will make it easier.
- Maintain a slow and controlled tempo to ensure safety and effectiveness.

Safety:

- Ensure that the door handle and the door are secure before starting the exercise.
- If you feel any discomfort or strain in your shoulders or back, stop the exercise and reassess your form.