Exercise library / Middle back
Bodyweight Mid Row
- Main muscles
- Middle back
- Also works
- Biceps, Lats
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound · Pull
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.
Quick answers
- What muscles does the Bodyweight Mid Row work?
- Mainly the middle back, with help from the biceps, lats.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Inverted Row with Straps
- Mixed Grip Chin
- One Arm Chin-Up
- Sled Row
- Suspended Row
- Alternating Kettlebell Row
Exercise descriptions: free-exercise-db, public domain.