Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the bodyweight mid row, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- 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. for best results.
- After a brief pause, return to the starting position. for best results.
Related Muscle Groups
- Middle Back
See exercises for Middle Back · Learn about the Middle Back - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Lats (secondary)
See exercises for Lats · Learn about the Lats