Back · Other · Compound · Intermediate
Bodyweight Mid Row
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- 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.
Swaps on other equipment
Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.
Other upper back exercises
- Bent Over Two-Arm Long Bar Row · Barbell
- Bent Over Two-Dumbbell Row · Dumbbell
- Bent Over Two-Dumbbell Row With Palms In · Dumbbell
- Dumbbell Incline Row · Dumbbell
- Incline Bench Pull · Barbell
- Inverted Row · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake