Bodyweight Mid Row
A row done hanging face-up under a pull-up bar with the knees tucked and the legs hooked over it, pulling the body up until the legs meet the bar. Hits the mid back hard without any equipment beyond a bar.
Primary muscles
- Rhomboids
- Lats (Latissimus Dorsi)
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 6–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with a medium-to-wide overhand grip, tuck the knees to the chest and lean back until the legs rest over your side of the bar, arms straight.
Keep the knees tucked and the hips from sagging.
Squeeze the shoulder blades together and bend the elbows to pull the body up.
Row until the legs press against the bar.
Pause, then lower until the arms are straight.
Breathing: Exhale as you row up, inhale as you lower.
Coaching tips
Shoulder blades first
Stay tucked
Pause at the top
Common mistakes
Letting the knees drop away from the chest
Pulling only with the arms
Cutting the lowering phase short
Safety notes
Learn the tuck position close to the ground or with a spotter before doing full sets.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.