Back
The main muscle group listed for this exercise.
Exercise guide
Bodyweight Mid Row
Bodyweight Mid Row is an intermediate-level back exercise. It also involves the arms.
Other
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
Bodyweight Mid Row also involves arms.
Strength
Movement pattern: pull. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bodyweight Mid Row
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseBent Over Barbell Row
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View exerciseBent Over One-Arm Long Bar Row
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bodyweight Mid Row.
What muscles does Bodyweight Mid Row work?
Bodyweight Mid Row primarily trains the back and also involves the arms.
Is Bodyweight Mid Row beginner-friendly?
It is listed as intermediate.
What equipment do I need for Bodyweight Mid Row?
The exercise record does not list dedicated equipment for this variation.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.