Vertical Row

GymDaze demonstration

Watch Vertical Row

Technique

How to perform Vertical Row

1. Secure suspension handles or rings so the grips hang around stomach to lower-chest height.
2. Take one grip in each hand and lean back with your feet planted, keeping your body aligned and your arms extended.
3. Choose a foot position that lets you row under control; a more upright body angle makes the exercise easier.
4. Bend your elbows and pull your body toward the grips, drawing your hands toward your ribs as your shoulder blades move together.
5. Keep your torso aligned rather than thrusting your hips forward, then pause briefly at the top.
6. Extend your elbows to lean back under control, allowing your shoulder blades to spread on the return.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.