Exercise Guide

Door Frame Row

Latissimus Dorsi, Teres Muscles
Biceps, Hand Flexors, Trapezius
rating: Ø 2.89 through 9 votes
rate it!
required:Pull-up Bar / Broomstick
optional:Backpack, Towel
Variations available (27)
Starting PositionExecution

General And Specifics

  • you do not need many things for this easy done exercise
  • if your floor covering is too smooth, work out in shoes or with bare feet
  • be sure that the broomstick is solid enough and that the door frame cannot be damaged, otherwise pick another exercise

Starting Position

  • grasp a broomstick and place it in the door frame in upper abs area
  • hands are shoulder width apart
  • hold the broomstick in its position and lean your body back
  • you can position you feet behind the broomstick to increase the level of difficulty

Correct Execution

  • bend the arms and pull yourself towards the broomstick until your chest touches it
  • your arms stay close to your body
  • hold the back straight and the hip up
  • guide the body back again slowly
  • do not push the arms through completely, this preserves the elbow joints
  • go over to the next repetition

tips for the workout

  1. if you grab the broomstick with over hand grip (palms of the hands point down), the focus is more on the back
  2. with under hand grip the exercise becomes more intensive for the biceps
  3. if it is too easy for you, use a filled backpack
  4. additionally, you can use two towels to upgrade your stability
    • wrap them around the broomstick shoulder width and encompass the ends
    • pull yourself to the stick as described
Suggestions for this exercise?!

Related exercise lists:

Pull-up Bar, Lats, Back, Strength