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Bodyweight Mid Row
middle backstrength
Target Muscles
Primary: middle back
Secondary: biceps, lats
Equipment Needed
other
Mechanics
compound
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Download StaminaHow to perform Bodyweight Mid Row
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.