How to Do the Bodyweight Mid Row

Intermediate · Other · Targets Middle Back, Biceps, Lats

Bodyweight Mid Row demonstration
💪 Middle Back, Biceps, Lats🏋️ Other📊 Intermediate🏷️ Strength

How to perform it

  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.

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, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.