Hominin · exercise
Bodyweight Mid Row
Bodyweight Mid Row is a intermediate strength exercise. It works the middle back, with help from the biceps and lats.
intermediateotherpull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Inverted Row · other, beginner
- Inverted Row with Straps · other, beginner
- Sled Row · other, beginner
- Suspended Row · other, beginner
- Mixed Grip Chin · other, expert
- One Arm Chin-Up · other, expert
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).