How to do the Doorway Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts, Core. Also called: door frame row, door row.
Step by step
- 1
Stand in an open doorway and grip both sides of the frame at chest height, feet close to the frame.
- 2
Lean back until your arms are straight and your body forms a straight line from head to heels.
- 3
Pull your chest toward the frame by driving your elbows back and squeezing your shoulder blades together.
- 4
Pause for a second with your chest close to the frame, then lower yourself under control until your arms are straight.
- 5
Walk your feet further forward to make it harder, or closer to the frame to make it easier.
Coaching cues
- Keep your hips in line with your shoulders; do not sag or pike
- Lead with the elbows, not the hands
- Pull slowly: two seconds up, two seconds down
Common mistakes
- Bending at the hips to shorten the pull
- Shrugging the shoulders toward the ears
- Using momentum from the legs
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Doorway Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Doorway Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts, Core
How many sets and reps of Doorway Row should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Doorway Row?
Same movement pattern, different equipment: Inverted Row, Band Row, Dumbbell Row, Reverse Snow Angel, Band Face Pull, Band Pull-Apart.
Is the Doorway Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.