Set-up: Find an immovable object that is positioned roughly arms length from the ground. A barbell locked in place, a desk or a chair may all suffice - simply make sure it is immovable and unbreakable, to bear your weight without incident. Lie on the ground with back flat on the floor and grasp the object with both hands, such that a line forms between the shoulders, the elbows and the apparatus.
Lift: Pull yourself up - without sagging the hips or rounding the lower back - until your chest touches the apparatus. Squeeze the shoulder blades together at the top of the movement. Note that the feet may be elevated to make the exercise more challenging.
Optional weighting: Once the exercise is no longer challenging with just bodyweight, you may also weight the exercise with a weightvest or chains.
Instructions and effects for the Bodyweight Rows exercise 
