Middle BackIntermediate

Bodyweight Mid Row

Strength movement using Other.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Middle BackSupporting Biceps, Lats

Movement instructions

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.

Technique guidance

Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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