Bodyweight Mid Row

Technique

How to perform Bodyweight Mid Row

1. Grip the pull-up bar with a medium-to-wide overhand grip.
2. From the hang, tuck your knees toward your chest and raise your legs above the bar while leaning back into the suspended tuck.
3. Keep the tucked position with your arms extended.
4. Bend your elbows and draw your shoulder blades together to pull until your thighs or glutes reach the bar.
5. Pause briefly, then lower under control until your arms extend again, maintaining the tuck for the next repetition.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.