Back · Bodyweight
Standing Boat Row
How to do the standing boat row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand with knees softly bent and hinge forward slightly at the hips. Extend both arms in front as if holding oars, then row your elbows back behind you, squeezing your shoulder blades together. Reverse under control and repeat, mimicking a rowing-machine pull.
- 1Feel your lats and mid-back contracting as you pull your elbows back
- 2Keep your core tight and shoulder blades squeezing together
- 3Use a controlled tempo on both the pull and the return
Common mistakes
- Avoid rounding your back or shrugging your shoulders
- Don't swing your torso to drive the motion
- Avoid pulling with your arms only; initiate from your back
Muscles worked
The standing boat row mainly works the lats and mid traps, with the rear delts, biceps, and lower back assisting.
- LatsPrimary
- Mid TrapsPrimary
- Rear DeltsSupport
- BicepsSupport
- Lower BackSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the standing boat row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.