An intermediate strength exercise done with a other that mainly works the middle back, with help from the biceps and lats. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you.
Updated
Primary
Middle Back
Secondary
Biceps, Lats
Equipment
Other
Level
intermediate
Bodyweight Mid Row demonstration
Bodyweight Mid Row, starting positionBodyweight Mid Row, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
