Vertical Row
The vertical row is a bodyweight row done with the body nearly upright, holding a bar, rings or a secure sheet, so only a small share of bodyweight is lifted. It works the upper back, lats and biceps, and it is the first step of a common row progression.
Also called: Vertical Rows, Upright Bodyweight Row, Steep Bodyweight Row · Equipment: bodyweight · Pattern: pull
Step by step
- Grip a bar, rings or a secure anchor at about chest height with both hands.
- Stand with your feet close underneath so your body is nearly upright, then lean back until your arms are straight.
- Hold a straight line from head to heels and let your shoulder blades spread forward.
- Pull until your hands reach your chest, keeping your elbows close to your sides.
- Squeeze your shoulder blades together at the top without shrugging.
- Return under control to straight arms.
- Walk your feet forward to bring your body closer to horizontal as you get stronger.
- Body straight from head to heels
- Pull your hands to your chest
- Elbows close to your sides
- Squeeze your shoulder blades together
- Shoulders down, no shrug
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Latissimus dorsi | Prime mover | C |
| Rhomboids | Prime mover | C |
| Trapezius: middle | Prime mover | C |
| Posterior deltoid: posterior | Secondary | C |
| Biceps brachii | Secondary | C |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Shrugging at the top
Fix: Keep your shoulders down and pull your shoulder blades back, not up.
Hips sagging
Fix: Squeeze your glutes and keep a straight line from head to heels.
Half reps
Fix: Start each rep from straight arms and finish with your hands at your chest.
Flaring the elbows wide
Fix: Keep your elbows close to your sides as you pull.
What the research says
Rehab & prehabGeneral fitnessEndurance
- Body angle sets the load — A more horizontal body lifts a larger share of bodyweight, which is how the row ladder is scaled. No captured study has measured load at each angle.
- Effort and load — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, and lighter loads favour muscular endurance.
- Moving on — The Recommended Routine uses 3 sets of 5–8 reps and moves to a harder angle once all sets reach 8. A trial found adding reps and adding load produced similar growth when sets were hard.
Log the vertical row in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.