Bodyweight Mid Row

About This Exercise

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.

1Setup

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.

2Execution

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.

Pro Tips

• Before initiating the pull, brace your core and squeeze your glutes to create full-body tension and prevent swinging.
• Focus on pulling your elbows down and back, squeezing your shoulder blades together at the top of the movement.
• Control the descent; don't drop suddenly into the starting position to maintain stability.
• Ensure your legs are securely hooked over the bar and your grip is firm before leaning back.