Bodyweight Incline Rows

Malin Malle Jansson

Workout Type:

Pull

Difficulty Level:

Pre-Beginner

Equipment needed:

Pull Up Bar, Workout Rings

How to Do Bodyweight Incline Rows

Bodyweight incline rows are a strength exercise for your upper back, shoulders, and arms. Using workout rings or a low bar lets you use your own body weight as resistance, building strength and improving posture.

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Step By Step Guide to Properly Execute Bodyweight Incline Rows

Starting Position
Set workout rings or a low bar around waist height. Hold onto the rings or bar with your arms straight, leaning back slightly. Your body should form a straight line from head to heels, with feet firmly on the ground.

Execution
Pull your chest towards the rings or bar by bending your elbows. Keep your elbows close to your body and squeeze your shoulder blades together as you lift yourself up.

Top Position
At the highest point, your chest should be close to or touching the rings/bar, and your elbows should be just behind your torso. Hold briefly to strengthen the muscles fully.

Lowering Phase
Slowly straighten your arms to lower yourself back down. Maintain control

Benefits of Bodyweight Incline Rows

Strengthens your upper back, shoulders, and arms by using your body weight as resistance.

Improves your posture by strengthening the muscles between your shoulder blades (rhomboids and trapezius).

Enhances grip strength and builds endurance in your forearms as you hold onto the rings or bar.

Boosts stability in your shoulders, helping prevent injuries in daily activities or sports.

Common Mistakes to Avoid

Avoid swinging your body or using momentum; movements should be slow and controlled.
Keep your elbows close to your sides, rather than letting them flare out, to effectively target back muscles.
Maintain a straight body line from head to heels; avoid dropping or raising your hips during the exercise.
Don't rush the lowering phase; lowering yourself slowly increases muscle strength and control.

Workout Example for Bodyweight Incline Rows

When to Do Bodyweight Incline Rows: Use this movement to target your upper back and arms. Place incline rows after warm-up and early in your pulling workout. They're great for learning horizontal pulling form. Beginners should keep the body upright, while advanced trainees can go nearly horizontal or add weight. Perfect for home workouts with rings, a low bar, or even a sturdy table.

Beginner ▶

Do: 3 sets of 10–12 reps

Rest: 60–90 seconds between sets

Frequency: 2–3 times per week

Tip: Use a higher angle to keep it easier—your body more upright.

Intermediate ▶

Do: 4 sets of 8–10 reps

Rest: 60–75 seconds between sets

Frequency: 2–3 times per week

Tip: Lower your body angle so you’re closer to horizontal for more resistance.

Advanced ▶

Do: 4–5 sets of 6–8 reps

Rest: 90–120 seconds between sets

Frequency: 2 times per week

Tip: Elevate your feet or wear a weighted vest to increase intensity.

Similar Exercises to Try for Your Workout

These exercises are great alternatives or progressions to bodyweight incline rows, helping you build pulling strength, back muscle control, and grip—especially for beginners or those working at a higher angle:

Table Rows
Performed under a sturdy table with your body more upright. One of the easiest and most accessible row variations.
Jackknife Pull-Ups
With your hips bent and feet supported, this move simulates a pull-up but keeps it easier on the arms and back.
Scapular Rows
Performed in an incline position by pulling your shoulder blades together and apart without bending your arms. Strengthens back control and posture.
Assisted Inverted Rows
Use bent knees or a resistance band to make standard rows easier while keeping the pulling movement more horizontal.

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FAQ About Incline Rows

What muscles do bodyweight incline rows on rings work?

Bodyweight incline rows mainly target the upper back (rhomboids, traps), lats, and biceps. Using rings also activates stabilizer muscles in your shoulders, forearms, and core because of the added instability.

Are bodyweight incline rows on rings good for beginners?

Yes. By adjusting your body angle (standing more upright), you can reduce the difficulty. As you get stronger, you can lower your body angle to increase the challenge. It’s a great way to build up to more advanced pulling movements like full inverted rows or pull-ups.

What’s the proper form for bodyweight incline rows on rings?

Keep your body straight from head to heels, engage your core, and pull your chest toward the rings. Avoid letting your hips sag or overextending your neck. Focus on squeezing your shoulder blades together at the top.

How can I make bodyweight incline rows on rings harder?

Walk your feet forward to lower your body angle. You can also pause at the top, slow down the movement, or elevate your feet on a box to increase difficulty and turn it into a more horizontal row.