Bodyweight Mid Row
How to do the Bodyweight Mid Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Other
How to do the 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.
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Every Bodyweight Mid Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More mid back exercises
Bodyweight Mid Row: common questions
What muscles does the Bodyweight Mid Row work?
The Bodyweight Mid Row primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the Bodyweight Mid Row suitable for beginners?
The Bodyweight Mid Row is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Bodyweight Mid Row a compound or isolation exercise?
The Bodyweight Mid Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Bodyweight Mid Row with correct form?
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. Follow the full step-by-step above for the complete movement.
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