Bodyweight Mid Row

An intermediate strength exercise for the back and biceps, done with a pull-up bar.

Movement guide

Bodyweight Mid Row

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + Pull-up bar

Muscle focusBack · Biceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Straight Bar Bench Mid Rows demonstrated on the 3D figure

3D demoStraight Bar Bench Mid RowsBeginner · A barbell + A bench or box

Similar move, beginner grade.

This move

Bodyweight Mid RowIntermediate · Other / check instructions + Pull-up bar

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps.

Equipment

Other / check instructions + Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Inverted Row with Straps demonstrated on the 3D figure

3D demoInverted Row with StrapsBeginner · Other / check instructions

3D demoSled RowBeginner · Other / check instructions

Suspended Row demonstrated on the 3D figure

3D demoSuspended RowBeginner · Other / check instructions

Incline ring row demonstrated on the 3D figure

3D demoIncline ring rowBeginner · Gymnastic rings

Inverted row demonstrated on the 3D figure

3D demoInverted rowIntermediate · Pull-up bar

3D demoRing rowBeginner · Gymnastic rings

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Questions people ask

What muscles does the Bodyweight Mid Row work?

Mainly the back, with help from the biceps.

What equipment do I need for the Bodyweight Mid Row?

Other / check instructions + Pull-up bar.

Is the Bodyweight Mid Row good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Straight Bar Bench Mid Rows.

What is an easier alternative to the Bodyweight Mid Row?

Try the Straight Bar Bench Mid Rows. It works similar muscles at a lower grade.

How do I make the Bodyweight Mid Row harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.