Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
Starting position
End position
How to Do 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
Alternatives to Bodyweight Mid Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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2
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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3
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
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4
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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5
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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6
Alternating Renegade Row
An advanced compound strength exercise that works the upper back, using a kettlebell.
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7
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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8
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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9
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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10
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
Frequently Asked Questions
What muscles do bodyweight mid row work?
Bodyweight Mid Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for bodyweight mid row?
The source dataset does not record equipment for bodyweight mid row. Check the instructions above before you set up.
Bodyweight Mid Row: is it suitable for beginners?
Bodyweight Mid Row is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bodyweight mid row?
Alternating Kettlebell Row, Bent Over Two-Arm Long Bar Row, Lying T-Bar Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bodyweight mid row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bodyweight mid row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bodyweight Mid Row with AI
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