BODYWEIGHT ROW TUTORIAL | Starting Calisthenics

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In this video, we discuss the bodyweight row and the progressions for it. The bodyweight row is a horizontal pulling movement for bodyweight training that will help build strength and mass in the back and biceps.
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See you in the next video!

[@nicholascauton9648]

Body rows work beautifully with push-ups since they’re both horizontal movement patterns and whatever muscles one exercise works, the other exercise will work the opposite. A beautiful time-tested perfect combination, in my humble opinion.

[@cranebeg]

Yes, then for vertical combine pull ups with HSPUs *wall assistance needed for me on the latter.

[@NBDYSPCL]

@@cranebeg dips also compliment Pull-ups well. Or shoulder presses.

[@deadlyartsscorpion4668]

@Nicholas Cauton Is it okay to do inverted rows everyday?

[@dwat3r]

@@deadlyartsscorpion4668 no. never workout the same muscles everyday, you need to provide rest for recovery. look up split training if you want to workout every day.

[@ohhiguy]

Thanks Tom for thinking of us beginners. Not all big shots with 105K subscribers will have mercy on us poor slob newbies. haha Love your kindness.

[@emZee1994]

This is a really fantastic series Tom. You can't get enough of the basics

[@sidpaulson1]

Great videos Tom! Always getting good ideas and inspiration from them! Both for filming and training!! 😄🙏

[@jeffreyfine558]

It has really opened my eyes to the variety of exercises that can be done. Thank you so much!

[@gippo5971]

Very good series!! I was exactly searching for progression on rows, which are great exercise. Thanks fir all the input, really good stuff

[@eliascorrea8573]

This is beautifuly done. The aesthetics in the garden and even the tempo of your speech makes the vid super chill

[@epineykingdom]

Hi Tom ! You are building those muscles like a boss ! What a progression between each video ! Keep going, you are an inspiration to live better ! Eat good, be a simple person and work out ! Thanks mate !

[@danielk5755]

I really like to follow your progress too! Learned so much for my self already thank you for that Tom :)

[@fulilu2817]

The best thorough explanation about ring inverted row

[@jameswoodall9261]

Bassics are very clearly explained and thaat's so important!! Will surely give this a try.

[@OxygenGenesis]

Always confused the form cue, thanks for making these easy to understand videos Tom!

[@FeelsDonkMan]

Just getting into this exercise and it's brilliant. Thanks for this.

[@marinriv514]

Love these series Tom, keep them coming!

[@BodyweightWarrior]

Thanks Marin

[@lalagaramastri]

You are the dude. Awesome video. Very helpful.

[@renanpereira5487]

That was really informative. Thank you very much, Tom!

[@zioraffa]

Bellissimo video!!!! Sei un grande! Da mettere in pratica subito!!!!

[@anthonyepiphanymichael8003]

Tom... you have THE BEST instructional videos when it comes to movement and calisthenics. I’m also a HUGE fan of Ido Portal (the pioneer of movement philosophy) but he simply doesn’t create step-by-step videos like this. It’s inspiring how you share your personal journey with movement because it’s something we can relate with, A LOT more than top calisthenic channels that just creates how to videos. You’re definitely gonna have a TOP channel in this space. Keep it up!

[@dancemagic6989]

Anthony Epiphany Rodriguez Absolutely ri8 Tom is helping us lot With really helpful tips

[@KastleTV]

Thanks. This was very helpful.

[@watchchannel3068]

Love these Beginner series! I have a lot of problems with my shoulders, and would love some more videos on strengthening and rehab (the cuff especially). I found some of your earlier exercises too intense for a beginner and ended up with with a lot of small injuries.

[@TheHonzaPohl]

I have similar problem with the cuff rotators probably

[@christianfernandes2452]

Really great, thanks alot.

[@fekherfekih4223]

Good work Tom.

[@Ravik122]

Thanks, really helpful.

[@benoitchristiaen]

Super vidéo. Thanks for doîng and sharing Your knowledge. I prescribe some of your vidéos to my patient. Don’t stop :-)

[@maximofernandez196]

The bodyweight row is a must for the vast majority of us. It helped me to build the pulling strength to get clean pull-ups. I really needed them. I was really really bad at them, compared to my 25 clean push ups (at that time), and barely 6-7 reps with a very easy angle. With time, now I can do around 14 reps max with my body completely horizontal. It's my favorite exercise. My rings were the best inversion I've ever done.

[@fofer5586]

Great content!

[@MrDesertmike]

Great video full of quality points and instructions. And your back Tom💪💪baBAMN🌟🌟

[@robertwilkins7498]

Thanks for the information . Please cover dips using rings.

[@anirbanaws143]

Love from India! Thanks, Tom.

[@eucharistenjoyer]

Hey Tom, awesome series as always! I have one question though: when you're doing a archer row, do you "work" the assisting arm like you were doing a ring reverse fly, or use it only use it as a support, not focusing on the contraction as much as the other arm? I'm asking this because I feel like one arm rows are easier for me compared to doing archers focusing on the contractions of both arms (and also, my mobility is lacking, which makes the archer even harder).

[@RiddleTales]

Thank you Tom.

[@newforestobservatory9322]

Superb tutorial - I've just received my rings - off I go :)

[@AJ_Reynolds]

I do these weighted by resting plates on my belly in the feet raised version of the exercise.

[@doronuzan]

tremendous value

[@lordgeyik]

Awesome!

[@ashantiroberts815]

Thanks for the info going to try and not make my left shoulder pinch at the top of the row

[@lordgeyik]

Hi Tom, thanks for the great video. What is your take on archer rows with the straight arm rotated externally versus internally? I find that using the externally rotated grip on the straight arm (as you have shown in this video) is difficult on rings due to the fact that it requires additional wrist flexion. I also find that pronated grip is closer to how your straight-arm's grip would be when doing archer pull-ups.

[@adslusco]

Fantastic clip! Super well presented and informative! Geez you could be related to Cillian Murphy too😂

[@danielt7165]

Thanks

[@runsintheforrest1364]

That is a nice garden.

[@cjmg9469]

Excelent!

[@rubabhuss2791]

Awesome tutorial for the Bodyweight Row. I really appreciate that you included all the progressions of this exercise. When we are in the top portion of the movement do we need to keep the rings/hands near our armpit or just below our chest where the rib cage starts?

[@FacePullTiToX]

Hi Rubab, both placements are valid. Generally speaking, the lower you execute the top portion of the row, the harder it gets. Do whichever feels more natural. Everyone is different (limp length, muscle insertions, proportions, etc). I hope this helps 💪

[@bosses3618]

Thanks for the inspiration! Doing the RR of reddits BWF for half a year by now and the arch rows are the perfect next step!:)

[@brownalfie]

I’m also doing RR, have you seen any progress mate?

[@claymab]

@@brownalfie I’ve been doing it for about a year, it’s one of the best and most comprehensive BW programs you’ll find, especially for free

[@bosses3618]

@@brownalfie yes! It takes time and consistency but it's definitely well worth it in my humble opinion :) I try to train 3x a week which not always works out (punch intended ;D) but the consistency makes it work quite well.

[@CarlosAlejandro]

THANKS!!!!!

[@deadlyartsscorpion4668]

Thanks for the video! Very helpful! Is it okay to do inverted rows everyday?

[@aaab5467]

Amazing work. If I keep the ring height quite high; would that help focus on the upper back? I'm essentially looking to replace the upper back rows for this

[@TeamMalunggay]

Hi Tom, I'm restarting my calisthenics journey with some rings. I've always trusted convict conditioning and I'm in the Rows level for pullups, my question is it normal to have pain in the triceps while doing a scapular and pulling in a row? Having trouble with rows because of this thus I can't hit my chest to the rings whenever I pull. Help?

[@tc-3]

Rings are the most useful piece of equipment in my opinion. They are incredibly versatile and don't take up much space. Great video, as always, Tom! Keep them coming. Rows should be a staple in everyone's training program.

[@FacePullTiToX]

Hi Tamara. I agree. Rows should be a staple in a training program. Btw, rings are amazing to train the upper body💪 For the lower body... not so much 🦵

[@tc-3]

@@FacePullTiToX Yes, it is true that rings are much more suitable for upper than lower body training. However, if you're not aiming for maximum lower body strength (the development of which usually requires training with external loading in the form of weights), you can get creative with bodyweight exercises, *including* ones done on rings (for example, leg curls).

[@harihulk4888]

Tom can u show “how to rotate the wrist during pull ups “

[@SoulBladeM]

What about inverted row? :P My guess on the next guide is Dips or HSPU. :)

[@boursitocard]

subscribed

[@hugglebear69]

Hi Tom, I bought myself a door frame pull up bar last month, and I've just got back from the store with a nice pair of wooden rings + straps. 😁 I just tried to hold myself in the dip position, and my arms wouldn't stay still. Wiggling around like noodles! Is this a normal for a beginner? And... Is that kinda' the point. To strengthen those seemingly weak stabilizing muscles?

[@jorgebacani1901]

hi tom, is it good to use thicker diameter rings for false grip training?

[@lukeh21]

So do you squeeze the shoulder blades together at the top of the movement or at the beginning?

[@wister072]

Progressions Are 🔑’S

[@dancemagic6989]

Please make a video on how to fix lats imbalances with Some really useful tips

[@jonathanasdell9310]

You could try mixing the one-arm progression with a standing / near standing position; still able to load one side but less weight to deal with

[@kristjanprodan5059]

Idk why but inverted rows work my middle traps like crazy. Might be a form issue, i should film myself and see

[@matthewdavies269]

Hi. Thanks for this. But something that confused me is that in all the examples in the first half of the video you hands move as you row, but you don't mention this as one of the hand variations?

[@lag8930]

Is it okay for my straight arm to rotate so that my palm faces my posterior when doing archer rows?

[@brunomontezano]

Hi Tom, could you elaborate just a little bit about your current training program? Is it a split? Is it a full body one? Focused on skills or strenght or mass gain? I'm really interested on it because I really like your vids! And if you have time to answer, just another quick question: Are you still doing low carb diet? Hugs from Brazil, and thank you again for the great content!

[@joaopedromoreira1260]

BR

[@BodyweightWarrior]

Upper lower currently. Pretty good for both mass gain and strength. My Bodyweight Basics series should give you a little more info. I'm still low carb ish. Usually under 200g :)

[@florianlang2039]

I do a lot of frontlever training i got some backpain / tension of , do you know how to get a good recovery from Pulltraing?

[@Notain_0315]

Is the body row with the foot position equal to the hand position the same intensity as the push-up? Or are body rows with the body level with the floor without raising the feet equal in intensity to the push-up?

[@MartilloB]

4:42 - How do you find the right height for rings and feet rest to actually be horizontal? And more importantly, how can I avoid slipping? Whenever I try to do a horizontal row, either my feet or the object on which my feet rest slides away so that my shoulders are straight below the rings (yes, I have tried different shoes).

[@FacePullTiToX]

Hi Martillo. That's annoying. I had a similar issue. Have you tried bending at the knees? that way more plant of your foot makes contact with the ground. This solution obviously decreases the intensity of the row, but you can make up for it by wearing a weighted bag on your belly. I hope this helps 💪

[@venkybly]

Tq

[@sumsar0125]

Yo bruv, what's your height and weight? Also, what's the circumference of your upper arms? Cheers

[@elliotdeware87]

Guys can someone help me with archer rows? My straps keep slipping from the anchor point when I reach my arm out, is there anyway to prevent this?

[@RonnieLunn84]

I love bodyweight rows but lately they seem to bother my shoulder tendonitis. I'm getting old...

[@josefrancislim7965]

Does the front lever row work the same muscles as the standard row? Nice video btw

[@FacePullTiToX]

Hi Francis. Yes, they do. The front lever row require a higher core activation though. Not to mention that they are a progression to the inverted row as you now have one point of contact (your hands on the rings), which means that you are rowing your bodyweight

[@jpiabrantes]

I have a question Tom! How wide should a wide row be? Thank you for this video, great job as always!

[@FacePullTiToX]

Hi Joao. There is no such a thing as the right width when it comes to rows. Generally speaking, the lower you might want to bring the ring slightly below the armpit. Everyone is different (limp length, muscle insertions, proportions, etc). The wider you go, the harder it gets (less lat engagement, more rhomboids and lower traps) I hope this helps 💪

[@jarvidlemmens]

is it normal my forearms start to hurt after about reps?

[@rileydd08]

which grip is best?

[@haiyuhuang6418]

Great content! I started doing ring row with body parallel to the ground with a chair a while ago, but my feet (my shoes) slips while I perform the row. This is very annoying and distracts me from the exercise. Any suggestions?

[@FacePullTiToX]

Hi Haiyu. That's annoying. I had a similar issue. 2 options: either you put on shoes that have good traction or you bend the knees, so that more plant of your foot makes contact with the ground. The second option decreases the intensity of the row, but you can make up for it by wearing a weighted bag on your belly. I hope this helps 💪

[@rasheemthebestfirstone3274]

Find a good position

[@justkalise]

I have trx straps but no rings... should I just invest in rings or are straps okay until I'm ready for harder progressions?

[@FacePullTiToX]

HI kalise! Milk those trx straps for as long as possible and then, if you can't progress further, get the rings 💪

[@viktornerlander1409]

What is your opinion on parallel bars? I want to practice L-sits and handstands and thought they'd to be a good addition to my training equipment. Also is ~60£ a reasonable price?

[@likesgymnastics5767]

yeah they are good

[@LeonidasKaragiannis]

How can I find the optimal position to place my feet on each ring height? I know that further is harder but on every height, there seems to be a spot where the loading feels optimal. Should I be aiming for a specific cue? Like "rings end up on nips height"?

[@BodyweightWarrior]

nipple line is a good cue, I like that haha :)

[@LeonidasKaragiannis]

Tom Merrick sweet! Also, when doing close grip rows, a supinated grip feels better on the shoulders, where the pronated may even hurt when relaxing and retracting the back between reps, is it natural?

[@Doppelganger444]

2:25 CrossFit BW Rows

[@BodyweightWarrior]

Ricardo Jara too accurate

[@johnjcru]

Bro what is your reach???

[@travelwell6049]

Thanks for the link to the get the rings ... now I just need a tree to hang them from.

[@marinriv514]

TravelWell I hung them on door pull up thingy and they are holding strong.

[@MrAllywood79]

Hi. Can you send the link for the gymnastics rings?

[@marinriv514]

ally its in the description

[@marinriv514]

ally "THE RINGS I USE"

[@alexgunn1799]

I cemented a couple posts into the ground with abeam across them works well pretty cheap, sale faster then planting a tree and waiting for it to grow 😀

[@ruivitorino316]

Are all the same muscles worked when doing it on a dip bar instead of doing it on rings?

[@Al3x4nd3er]

Generally yes. Its good to add both. As rings will work stabilization which will be helpful!

[@ranagunaratnam8035]

Amazing videos, Tom! One question - would you recommend 28mm or 32mm rings for someone new to gymnast rings? Please let me know

[@raplopez4258]

If you have small hands the smaller one. If you have bigger hands the bigger ones.

[@memesmojo5622]

28mm

[@MrAllywood79]

Hi. Where can we get those gymnastics rings?

[@im.empimp]

@ally - I strongly recommend you check-out ShapeShifter's " Gymnastics Rings 101!" video (I wish I had seen it before I bought my rings) - kzbin.info/www/bejne/f2K5nquQh616has

[@MrAllywood79]

Many thanks boo yah will definitely check them out. Do you know how much weight gymnastics rings can support?

[@alexbeard7620]

Do they work rear delts

[@FacePullTiToX]

Hi Alex. They certainly do. The rear delts play a role in bringing the scapular complex together (retraction). If you want a more rear-delt specific exercise I'd recommend reserve flyes on rings or (bent-over) reverse flyes with small weights

[@MercyMinister]

Tom, please photograph from the front and not from your back. Thanks.

[@tommyshwe7077]

Where did you learn these progressions? Was it through practice, reading, coaches? Many thanks👍

[@marianunez259]

1:12

[@kingdaniel1360]

2:10

[@RiddleTales]

💃💪

[@alexgunn1799]

How dare someone thumb down Tom

[@edcarew4971]

Going weighted on this exercise is the best way to build mass.

[@StreetHitzEnt]

It's always amazing to me when someone has so much knowledge to offer on lifting and proper form yet look like they hardly lift 🤦‍♂️

[@jaydenhpiano5600]

Genetics? Nutrition? Training?

[@gavindavis3733]

Ahhhh chicken legs!! Haha 6:55

[@shadowrazegg]

Don't skip the legs day bro...

[@erenbecomesdovecrying6016]

I don't think this needed to be 9 minutes...

[@likesgymnastics5767]

I want badass skills, not beginners stuff

[@BodyweightWarrior]

Everyone has to start somewhere....skills stuff will be later on in this series :)

[@grovelmo]

Body rows work beautifully with push-ups since they’re both horizontal movement patterns and whatever muscles one exercise works, the other exercise will work the opposite. A beautiful time-tested perfect combination, in my humble opinion.

[@gsp_admirador]

Thanks