Body Weight Back Exercise - Rows - Bodyweight Training Series

Last week we hit up the shoulders using just your bodyweight, so this week we are going to cover the upper back with some bodyweight Rows.  The Row is a fundamental exercise that is great for posture and supporting your neck, back, and shoulders.  You’ll see this exercise a lot in the gym using machines, but today we are at the park where we are going to use our own body weight to do the movement.  The Key points to focus on while you are doing the row are to make sure you are doing the movement with correct Posture.  Try not to shrug your shoulders and focus on scapular retraction.  Scapular retraction is when you pin your shoulder blades into the back of your ribs and push your chest out forward. Also, make sure keep your head straight while doing your rows.  The tendency will be to bring your chin to your chest, but keep your head on top of your shoulders looking up at the anchor point.   
At the top of the row, pinch your shoulder blades together, and let yourself down slowly.  Pull yourself back up and think about bringing your hands into your armpits.

There are many variations of this exercise.  While using a suspension trainer, straps, or pulleys, in general, the more you walk your feet forward, the more bodyweight you are using and the more difficult it gets.  You can also try using one arm at a time, one arm with rotation, or hanging from the monkey bars with your feet up on the bars.