How to Do a Body Weight Row

http://www.nerdfitness.com/blog/ If you don't have access to a pull up bar or aren't strong enough to do pull ups and chin ups yet, here is an exercise you can do using just your kitchen table.

You can do this exercise in place of pull ups and chin ups on the Nerd Fitness Advanced Body Weight Routine

WARNING: attempt this exercise at your own risk. Make sure your kitchen table is strong enough before attempting.

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  Education

[Joshua Cooper]

Thanks for posting the video. How are the two exercises different other than the feet?

[NerdFitness]

Your hands are facing opposite directions so they work your forearms, back, and biceps in different ways.

[d11wtq]

Pretty good idea. I was actually trying to find an alternative for chins and rows when I go back overseas to visit my parents, where there is no bar. Cheers.

[yerfdog1935]

If I tried that on my table, the table would flip over on me.

[williamisguillermo]

(ノಠ益ಠ)ノ彡┻━┻



[miki996r]

Yep. Pull up bars are very cheap. 

[JohnnyBankai]

Isn't it cheaper to just get a pull-up bar if you don't already have a sturdy resilient table like his?

[reddupo]

Ah that is a really good idea I never thought of. Super handy for on the go macgyver workouts. However I would advise fellow nerds to make sure they have their scapulae depressed (shoulders down and back) when they do this. In the video, your shoulders are rising up when you're doing this which is putting more emphasis on your arms and not properly working your back. This is uber key for nerds since we have a tendency to hunch a lot, weakening our lower traps and scapular retractors.

[HerrKFRemy]

good idea. Could a chair suffice?

[HerrKFRemy]

Could one do this with a chair?

[Emily Munoz]

Great demostration just what I wad looking for while I buy a pull-up bar thank you so much I love this video!

[Bryan White]

its a vibram symbol, not a hole.

[Cure Jubelic]

dude you have a hole in your sock

[naurek]

This is amazing, I was finding it really hard to workout 'pull' muscles at home. My gym closed in the middle of my workout today at 2pm (gah), and now I have something better than lifting 4L water jugs.