Exercise
Bodyweight Mid Row
Also known as: australian pull up, horizontal pull up
Bodyweight Mid Row is a compound exercise for the middle back. Main target: middle back. Also works: biceps short head and rhomboids. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Similar exercises
Inverted Row
Bodyweight
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Mixed Grip Chin
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Feet-Elevated Inverted Row
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Middle Back Stretch
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Spinal Stretch
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Upper Back Stretch
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Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
T-Bar Row with Handle
Barbell
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Inverted Row with Straps
Other
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Leverage High Row
Machine
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