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.
How to program the Bodyweight Mid Row
Sets and reps
As a compound movement, the Bodyweight Mid Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bodyweight Mid Row is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Bodyweight Mid Row into a plan
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Frequently asked questions
What muscles does the Bodyweight Mid Row work?
The Bodyweight Mid Row primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the Bodyweight Mid Row?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Bodyweight Mid Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
