Bodyweight Mid Row

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How to do it

Hang from a bar with a medium or wide overhand grip, tuck your knees to your chest and lean back until your legs pass over the bar, leaving you hanging horizontally with your back to the floor. From there, arms straight, pull your chest to the bar by squeezing the shoulder blades and lower under control. It is an inverted row where your own body is the bench. You feel the mid back and the whole midsection. The classic mistake is trying it without the control to get in and out of the position: practise entering it before you pull.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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