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Bodyweight Mid Row

The Bodyweight Mid Row primarily targets your Middle Back, with support from Biceps, Lats. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Bodyweight Mid Row

  1. Step 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. Step 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. Step 3. After a brief pause, return to the starting position.

Frequently asked questions

Which primary muscles are targeted during the bodyweight mid row?

The bodyweight mid row primarily targets the muscles of the back, including the rhomboids, latissimus dorsi, and middle trapezius. It is an effective compound movement for developing upper body pulling strength.

How can I adjust the difficulty of this exercise using my body position?

To increase resistance, move your feet forward to create a more horizontal body angle relative to the ground. To make the movement easier, stand more upright to reduce the percentage of bodyweight being lifted.

What is a common form mistake to avoid during the pull phase?

Avoid shrugging your shoulders toward your ears, which shifts tension to the upper traps. Keep your shoulders depressed and focus on driving your elbows back to ensure the mid-back performs the work.

What is a good starting rep range for building back strength?

Aim for 3 to 4 sets of 8 to 12 controlled repetitions. Focus on a brief pause at the top of the movement to maximize muscle fiber recruitment in the back.

How should I position my spine and core during the movement?

Maintain a rigid plank position by engaging your glutes and core throughout the entire range of motion. Do not allow your hips to sag or your lower back to arch excessively as you pull.

Sample sets & reps for Bodyweight Mid Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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