GymPlan AIBodyweight Mid Row
Bodyweight Mid Row is an intermediate compound exercise that mainly works your upper back, with help from your biceps and lats.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialBodyweight Mid Row alternatives
Exercises that train the same main muscle, including options with other equipment.
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Sled RowOther · BeginnerFAQ
What muscles does the bodyweight mid row work?
It mainly works your upper back; your biceps and lats assist.
How many sets and reps of bodyweight mid row should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the bodyweight mid row good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.