Back / Intermediate / Compound (multi-joint)

Bodyweight Mid Row

A bodyweight exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Lats, Forearms & grip

Equipment

Bodyweight

Movement pattern

Row, Shoulder-blade squeeze

Level

Intermediate

Type

Back, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Hips sagging toward the floor.

  Why it hurts: The lower back hangs and the exercise loses its core work.

  ✓ Instead: Keep a straight line from heels to head, like a moving plank.

• ✗ Poking the chin up to the bar.

  Why it hurts: The neck strains and the pull is cut short.

  ✓ Instead: Keep the chin tucked and pull the chest to the bar.

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