Bodyweight Mid Row
Bodyweight Mid Row is a compound strength exercise using other that trains the middle back.
StrengthOtherIntermediateCompoundPull
Primary muscles: Middle Back
Secondary muscles: Biceps, Lats
How to do 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Bodyweight Mid Row from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Middle Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
Related Middle Back exercises
Kettlebells
