Bodyweight Mid Row

Also called bar row, bodyweight row and pull-up bar row.

Works

Upper back, plus biceps and lats

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

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

Cues

• Hang from the bar, body tilted.
• Pull the chest toward the bar.
• Squeeze the shoulder blades 1 second.
• Lower to straight arms.

Common mistakes

• Hips sagging.
• Shrugging up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

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