How to do the One-arm Doorframe Row

The One-arm Doorframe Row is a pull move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Back
• You need: Doorframe
• One side at a time

Form cues

1. One hand on the doorframe at chest height, other arm reaches forward
2. Lean back in one line, brace so your body doesn't twist
3. Pull your chest to the frame, switch hands halfway

Muscles worked

Back — Pull with your back, don't twist

More bodyweight back exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Doorframe Row
2. Step 2 · Table Row
3. Step 3 · One-arm Doorframe Row

More moves for the same area

• Cat-CowLevel 1/5
• Doorframe RowLevel 1/5 · Doorframe
• Y-T-WLevel 1/5
• Thread the NeedleLevel 2/5
• SupermanLevel 2/5
• Table RowLevel 2/5 · Table

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