strength
Doorframe Row
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
⚠ High-stakes movement: any future video for this exercise requires professional safety review before release — Kalyra will not publish unchecked demonstrations of anchored, jumping, or pregnancy-sensitive movements.
- A solid structural frame (never a door, handle or towel rail)
- Non-slip footing
- Clear space around you
- No fragile or loose furniture involved
- Anchor to a solid structural doorframe or a firmly fixed, load-rated frame — never a door itself, a handle, a towel rail, or loose trim
- Check the frame is undamaged and firmly attached; no cracks, gaps or movement when you press and pull it gently first
- Dry, secure grip — wipe hands and the frame; no lotion or dust
- Non-slip footing (shoes or a grippy floor); keep at least a step of clear space behind you
- Test with a light lean-back before the first set; if anything shifts, creaks or feels unstable, choose a different pull instead
If you cannot confidently check every point, pick an alternative below — Kalyra will not program this movement for you until your environment is confirmed in the app.
Form cues
- Stand facing an open doorframe, hold both sides, feet close to it
- Lean back until the arms are straight, body in one long line
- Pull yourself upright by driving the elbows back and down
Common errors
- ✗ Hinging at the hips to assist the pull
- ✗ Shrugging the shoulders
- ✗ Rounding the back on the lean
How Kalyra programs it
Trains the pull horizontal pattern through back and upper-back with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 10–15 reps.
Easier · Harder · Substitutions
No easier regression on file.
No same-pattern alternative for a healthy profile — see the app for your constraints.
Text guidance only — demonstration media has not been produced yet.
Want this exercise inside a full, progressive plan?
Build my free plan