BackIntermediate
Bodyweight Mid Row
A row done hanging face-up under a pull-up bar with the knees tucked and the legs hooked over it, pulling the body up until the legs meet the bar. Hits the mid back hard without any equipment beyond a bar.
Primary muscles
- Rhomboids
- Lats (Latissimus Dorsi)
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 6–12
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.