Bodyweight Mid Row
The Bodyweight Mid Row is a intermediate none (bodyweight) exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentNone (Bodyweight)
LevelIntermediate
How to do the Bodyweight Mid Row
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.