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Bodyweight Mid Row

Mid backOtherIntermediateCompound
Bodyweight Mid Row — start position
Start
Bodyweight Mid Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    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. 02

    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. 03

    After a brief pause, return to the starting position.

In the app

Bodyweight Mid Row appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

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

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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