How to Do the Bodyweight Mid Row
Add the Bodyweight Mid Row to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 Middle Back, Biceps, Lats🏋️ Other📊 Intermediate🏷️ Strength
How to perform 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.
Muscles worked
The Bodyweight Mid Row primarily targets your Middle Back, with support from your Biceps, Lats. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Bodyweight Mid Row slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.