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Bodyweight Bicep Rows

Muscles worked

  • Bicep
  • Tricep

Equipment

Low Pull Up Bar
Low Pull Up Bar

Form Cues

  • Use a shoulder-width underhand grip (palms facing you) on a low bar

  • Keep your core tight and body in one straight line from head to heels

  • Depress your shoulder blades down and back

  • Bend the arms by contracting the biceps, pulling your chest toward your hands

  • Drive your elbows straight down — avoid pulling them back

  • Focus on producing all movement with the biceps only, not the back

  • Squeeze the biceps at the top, then lower slowly with control

  • Fully extend your arms at the bottom of each rep

Progressions

  1. 01

    Bodyweight Bicep Rows - Level 1

    • Use a shoulder-width underhand grip (palms facing you) on a low bar

    • Keep your core engaged and body in one straight line from head to heels

    • Place your feet slightly behind the bar so your body is at an incline (easier angle)

    • Curl by contracting the biceps, pulling your chest toward your hands

    • Drive your elbows straight down, not back — this isolates the biceps

    • Focus on bicep isolation — avoid using your back muscles to pull

    • Squeeze the biceps at the top, then lower slowly with control to full arm extension

  2. 02

    Bodyweight Bicep Rows - Level 2

    • Use a shoulder-width underhand grip (palms facing you) on a low bar

    • Keep your core tight and body in one straight line from head to heels

    • Position your feet further behind the bar so your body is nearly parallel to the floor (harder angle)

    • Curl by contracting the biceps, pulling your chest toward your hands

    • Drive your elbows straight down — do not pull them back

    • Focus purely on bicep contraction — keep back muscles relaxed

    • Lower slowly with control to full arm extension at the bottom of each rep

Common mistakes

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