Bodyweight Mid Row

A intermediate strength exercise for the upper back, done with a other equipment.

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Bodyweight Mid Row

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bodyweight Mid Row

Questions

What muscles does the Bodyweight Mid Row work?

Mainly the upper back, with the biceps and lats helping.

Is the Bodyweight Mid Row good for beginners?

It's rated intermediate. Beginners can build up to it with Inverted Row with Straps first.

What can I do instead of the Bodyweight Mid Row?

Good alternatives that train the upper back: Inverted Row with Straps, Lying Face Down Plate Neck Resistance, Lying Face Up Plate Neck Resistance or Mixed Grip Chin.

How many sets and reps of the Bodyweight Mid Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).