Back·Other·Compound
Bodyweight Mid Row
Upper Back · Other
Intermediate
Body Part
Back
Equipment
Other
Level
Intermediate
Type
Compound
Force
Pull
The Bodyweight Mid Row is an intermediate other exercise that primarily targets the Upper Back.
Muscles Worked
In Position
How to Do the Bodyweight Mid Row
- 1Begin 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.
- 2Beginning 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.
- 3After a brief pause, return to the starting position.
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written