Bodyweight Standing Row

Stand with your feet shoulder-width apart and knees slightly bent.

Grasp a bar or handles with an overhand grip, palms facing down.

Keep your back straight and core engaged.

Pull the bar or handles towards your body, squeezing your shoulder blades together.

Pause for a moment at the top of the movement.

Slowly release and extend your arms back to the starting position.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Bodyweight Standing Row loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.