Monkey Row
BarbellStrength
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The Monkey Row is a dynamic bodyweight exercise that mimics a primate-like pulling motion, performed by leaning forward from a staggered stance and rowing the arms backward in a circular pattern while engaging the core for stability. Its primary purpose is to build shoulder strength, improve scapular retraction, and enhance upper body pulling power. Ideal for athletes, climbers, or anyone seeking functional strength without equipment, it primarily targets the shoulders, with secondary work on the back and core.
How to Perform Monkey Row
- 1Start in a push-up position with hands slightly wider than shoulder-width, body in a straight line from head to heels, and feet together.
- 2Shift weight forward slightly so shoulders are just ahead of hands, engaging core and glutes.
- 3Inhale as you bend one elbow (e.g., right), pulling right shoulder blade back and rotating torso to bring right elbow toward ceiling.
- 4Exhale as you extend the right arm fully overhead, palm facing forward, while keeping hips low and body stable.
- 5Inhale to reverse the motion, lowering right elbow back to starting position with control.
- 6Repeat steps 3-5 on the left side for one full rep.
- 7Perform 8-12 reps per side, maintaining a neutral spine throughout.
- 8Key form tips: Keep core tight to avoid hip sag or rotation; move slowly to control the row—avoid swinging; if too challenging, widen feet for stability. Common mistakes: Arching back or letting shoulders shrug up.
