Bodyweight Mid Row

How to do it

1. 01Begin 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. 02Beginning 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. 03After a brief pause, return to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.