Bodyweight Mid Row
Muscles worked
Instructions
- 1Begin 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.
- 2Beginning 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.
- 3After a brief pause, return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bodyweight Mid Row
The bodyweight mid row is an advanced no-equipment rowing variation where the legs are hooked over a pull-up bar to pull the body up using only bodyweight as resistance. This unusual position requires solid core bracing and coordination to maintain balance throughout the pull. It's a demanding movement that builds relative back and arm strength without needing additional load. It suits advanced trainees looking to vary their bodyweight pulling exercises. Difficulty can be adjusted by changing body angle or grip on the bar.
check_circleBenefits
- check_circleBuilds relative strength without additional equipment
- check_circleRequires solid core bracing and coordination
- check_circleAn original variation on classic rows
- check_circleAdjustable in difficulty based on body angle
lightbulbExecution tips
- lightbulbKeep the body braced throughout the pull
- lightbulbRetract the shoulder blades fully before bending the elbows
- lightbulbMake sure the pull-up bar is completely stable
- lightbulbProgress gradually toward this advanced variation
warningCommon mistakes
- warningAttempting this movement without a solid pull-up base
- warningLetting the body swing during the pull
- warningNot retracting the shoulder blades before pulling
- warningUsing an unstable or poorly secured bar
helpFrequently asked questions
Is this movement suitable for beginners?expand_more
No, it already requires solid pull-up proficiency and a good level of core bracing.
How can the movement be made easier?expand_more
Change the body angle by keeping the feet closer to the ground to reduce resistance.
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