Vertical Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Take a bar, a table edge or a set of rings at about chest height and stand close to it.
- Lean back with the arms straight, body nearly upright and heels on the floor.
- Pull the chest to your hands, then lower under control.
FORM TIPS
- The more upright you are, the easier it is. This is the easiest rung of the row ladder.
- Walk the feet forward to lower your body and make it harder.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.