Bodyweight Mid Row
The Bodyweight Mid Row is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Bodyweight Mid Row work?
The Bodyweight Mid Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the Bodyweight Mid Row good for beginners?
The Bodyweight Mid Row is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Bodyweight Mid Row?
You need other to perform the Bodyweight Mid Row. Most commercial gyms will have this available.
Track Your Progress
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