---
title: Feet-Elevated Row
seo_title: How to do feet-elevated rows
skill: do clean feet-elevated rows
tags: [pull, back, arms]
image: 15-feet-elevated-row.mp4
image_source: https://www.youtube.com/watch?v=LUuh76-2PD8
image_credit: Glute Lab
image_credit_url: https://www.youtube.com/channel/UCtzjyqsIlkLvJbmu1m1NW_g
image_title: "Feet-Elevated Inverted Row"
image_clip: https://www.youtube.com/watch?v=LUuh76-2PD8?0:00.00-0:02.00
authors: []
prerequisite: row
track: reps
published: 2026-04-17
---

A harder variation that takes the plain [row](/calisthenics/row) and adds 20-30% more load by changing your body angle. You keep your hands on a low bar or rings and put your feet up on a box, bench, or chair. Now your body is perfectly horizontal (or even slightly inverted), which means your lats, mid-back, and biceps have to pull a larger fraction of your bodyweight toward the bar.

Feet-elevated rows are the bridge between the standard row and one-arm or front-lever work. They're also the cleanest way to add volume to your horizontal pull without changing equipment. Just grab a higher surface for your feet.

## How to do it

Set a bar or rings at around hip height and put a sturdy box, step, or chair behind you at about the same height as your hands. Lie under the bar, grip it with hands slightly wider than your shoulders, and place your heels on the elevated surface. Brace your body into a straight line and pull your chest to the bar. Lower with control.

## Target

- **Sets:** 3
- **Reps:** 10
- **Rest:** 90 seconds between sets
- **Advance when:** 3×10 with chest touching (or nearly touching) the bar

## Key tips

- Heels on the box, body in one rigid line. No sagging hips, no piking up
- Squeeze your shoulder blades together at the top of each rep
- The higher the feet, the harder the row. Start at bar height and raise over time
- If grip is the limiter, use a thicker-grip bar occasionally to build it up