Bodyweight Mid Row
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Biceps, Lats
- Equipment
- Other
- Level
- Intermediate
- Mechanic
- Compound
- Force
- 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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Inverted Row with Straps Other
- Mixed Grip Chin Other
- One Arm Chin-Up Other
- Sled Row Other
- Suspended Row Other