How to Do Bodyweight Mid Row
Step-by-step instructions, muscles worked and workouts that use the bodyweight mid row.
| Main muscles | Upper & Mid Back |
| Also works | Biceps, Lats |
| Equipment | Other |
| Level | Intermediate |
| Type | Strength |
How to do it
- Begin 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.
- Beginning 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.
- After a brief pause, return to the starting position.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
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