HORIZONTAL PULL

Chest-Supported Row vs Doorway Row

Both train your upper back. Here's how they differ, and when to pick each one.

Doorway Row

Hold a sturdy door frame, lean back, pull your chest to your hands.

How to do it →

Side by side

Chest-Supported RowDoorway Row
KitMachineBodyweight
Main musclesUpper Back, RhomboidsUpper Back, Lats
Also worksLats, Rear Delts, BicepsBiceps, Rear Delts, Rhomboids
Bench neededNoNo
One side at a timeNoNo
Works at homeGym onlyYes, no kit
Starting loadAround 20 kgYour bodyweight

How each one feels

Chest-Supported Row

  1. Squeeze your shoulder blades together as you pull.
  2. Pause, then let the weight back slowly.

Watch out for: Lifting your chest off the pad.

Doorway Row

  1. Pull your chest towards your hands.
  2. Squeeze your shoulder blades.
  3. Lower back slowly. Feet further in makes it harder.

Watch out for: Using a door that can swing.

Chest-Supported Row: pros and cons

  • + Easy to progress: add a little weight or one more rep each week.
  • + The machine guides the path, so it's beginner-friendly and steady.
  • + Also works your lats and rear delts.
  • − Needs a gym, and the station might be taken at busy times.

Doorway Row: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + Also works your biceps and rear delts.
  • − Harder to add weight in small steps as you get stronger.

Which should you pick?

  • Pick Chest-Supported Row if you're new to lifting or want to push hard safely without a spotter.
  • Pick Doorway Row if you train at home, travel a lot, or want something you can do anywhere.
  • Chest-Supported Row is a machine, so it's easy to learn and safe to push hard.
  • Doorway Row needs no kit, so it's great at home or when the gym's packed.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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