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Doorframe lean-back rows, illustrated in 3 steps
Grip both sides of a solid doorframe. Keep your feet planted and use a small backward lean.

Back

Doorframe lean-back rows

A simple move for your back and arms, done standing up. About 30 seconds.

Position
Standing
Equipment
A doorway
Time
About 30 seconds
Works
back and arms

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How to do doorframe lean-back rows

  1. Set

    Grip both sides of a solid doorframe. Keep your feet planted and use a small backward lean.

  2. 1

    Bend your elbows and pull your chest towards the frame.

  3. 2

    Keep your shoulders down and your body in one line.

  4. 3

    Straighten your arms slowly into the small backward lean.

Take care. Use a fixed structural frame with a secure grip. Do not use a door, loose trim, or a moving handle.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.