Vertical Row
The easiest pulling exercise and a huge confidence-builder. You stand facing a vertical anchor like a door frame, pole, sturdy pillar, TRX strap, or gymnastic rings. Grab it with both hands at chest height, lean back with straight arms, and pull yourself upright. The more upright you stand, the easier it is. The further back you lean, the harder.
Most beginners can't do a single pull-up, but nearly everyone can do a vertical row. That's the point. It trains exactly the same muscles (lats, rhomboids, biceps, rear delts) at a load you can actually control, so you can build pulling volume from day one instead of just hanging there hoping something happens.
More information here:
Video by Antranik Kizirian
How to do it
Grip your anchor at about chest height with an overhand or neutral grip. Walk your feet forward and lean back until your arms are straight. Keep your body in a straight line (head, hips, heels stacked) and pull your chest toward your hands. Lower back out to straight arms with control.
Target
- Sets: 3
- Reps: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 with controlled movement and a full squeeze at the top
Key tips
- Keep your body in a straight line as you lean back. No piking at the hip
- Pull with your back muscles (think "elbows to back pockets"), not just your arms
- Squeeze your shoulder blades together at the top
- To make it harder, walk your feet closer to the anchor so you lean back more
Progression
Easier variation: nothing. This is the starting point for horizontal pulling.
Harder variation: once 3x10 is easy, lower the angle. Find a bar or set of rings at hip height and do the pull with your body more horizontal. That's the Row in Level 2.