Bodyweight Mid Row

This horizontal pull variation challenges your mid-back strength and body control using creative bodyweight positioning.

Instructions

1. Take a medium to wide grip on a pull-up bar with your palms facing away.
2. From a hanging position, tuck your knees to your chest and swing your legs over the front of the bar, leaning back to suspend yourself.
3. With arms extended, pull your body upward by bending the elbows and retracting the shoulder blades until your legs contact the bar.
4. Pause briefly, then lower yourself back to the starting position with control.