Bodyweight Mid Row
Strength · Intermediate · Middle Back
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Middle Back
- Secondary
- Biceps, Lats
- Equipment
- Other
- Force
- Pull
- Mechanic
- Compound
- Level
- Intermediate
Muscles worked
Middle Back
Also works: Biceps, Lats
How to do it — Bodyweight Mid Row
- 1Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
- 2Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
- 3After a brief pause, return to the starting position.
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Put it into practice
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