Strength

Bodyweight Mid Row

The bodyweight mid row is an intermediate strength exercise for your middle back, using other.

Main muscles
Middle back
Also works
Biceps, Lats
Equipment
Other
Level
Intermediate
Bodyweight Mid Row, starting position
Start
Bodyweight Mid Row, end position
Finish

How to do it

  1. 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.
  2. 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.
  3. After a brief pause, return to the starting position.

Alternatives to the bodyweight mid row

Reverse Grip Bent-Over Rows Barbell Bent Over Two-Dumbbell Row Dumbbell T-Bar Row with Handle Barbell Inverted Row with Straps Other Mixed Grip Chin Other One Arm Chin-Up Other