APEX ZONE

Exercises · Strength

Bodyweight Mid Row

Other Middle Back

The Bodyweight Mid Row is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the Bodyweight Mid Row

  1. Hang beneath a bar or rings at waist height with heels on the floor and body in a straight line.
  2. Pull your chest up to the bar by driving your elbows back and squeezing your shoulder blades.
  3. Lower under full control until your arms are straight before the next rep.
  4. The more horizontal your body, the harder the row — adjust your foot position to scale difficulty.

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