bodyweight standing row

Stand with your feet shoulder-width apart and knees slightly bent.

Grasp a bar or handles with an overhand grip, palms facing down.

Keep your back straight and core engaged.

Pull the bar or handles towards your body, squeezing your shoulder blades together.

Pause for a moment at the top of the movement.

Slowly release and extend your arms back to the starting position.

Repeat for the desired number of repetitions.