Sample Bodyweight Routine:
Warm-up
Arm circles 10 reps forward and backward
Standing scapular retraction and protraction 20 reps
4 rounds of:
Isometric row at the top position for 15s
bodyweight rows 15 reps at fast tempo
Single-arm rows 6/side
rest 45s
(adjust the angle of your body to change resistance for each exercise as needed)
NOSSK TWin trainer: http://bit.ly/33nlhKq