Bodyweight Mid Row

An inverted row performed under a pull-up bar to build back strength and horizontal pulling power with adjustable difficulty.

Instructions

1. Position yourself under a pull-up bar or sturdy horizontal surface at approximately chest height.
2. Grasp the bar with a medium to slightly wider than shoulder-width grip, palms facing away from you.
3. Hang beneath the bar with your body in a straight line from head to heels.
4. Bend your knees slightly and position your legs over the pull-up apparatus to establish your starting position.
5. With straight arms, pull your body upward toward the bar by retracting your shoulder blades and flexing your elbows.
6. Continue until your chest approaches or touches the bar.
7. Squeeze your back muscles at the top of the movement.
8. Slowly lower your body back to the starting position in a controlled manner.

Tips

• The lower the bar height, the more difficult the exercise
• Beginners can increase bar height to reduce the difficulty
• Keep your body rigid throughout—avoid letting your hips sag
• Focus on pulling with your back rather than your arms
• Wider grip emphasizes back; narrower grip emphasizes arms
• This is an excellent pulling movement for building back strength and muscle