Bodyweight Mid Row

How to do the Bodyweight Mid Row

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

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Easier than the Bodyweight Mid Row

Same movement pattern, lower entry difficulty — work up from here.

Bent Over Barbell Row beginner · Barbell Bent Over One-Arm Long Bar Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell

Harder than the Bodyweight Mid Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Bodyweight Mid Row with

Opposing chest work — alternate sets without extra rest.

Dips - Chest Version chest Suspended Push-Up chest Svend Press chest Around The Worlds chest

Common questions

What muscles does the Bodyweight Mid Row work?

The Bodyweight Mid Row primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Bodyweight Mid Row?

The Right Equipment. Without the right equipment, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Bodyweight Mid Row suitable for beginners?

It is rated intermediate. Start with Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, and Bent Over Two-Dumbbell Row and work up.

Where should the Bodyweight Mid Row go in a workout?

Early — the Bodyweight Mid Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Suspended Push-Up later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell