Bodyweight Mid Row

A mid-row exercise using body weight to target back muscles, performed with a stable surface or rings.

Instructions

• Find a horizontal bar or use gymnastic rings set at hip height.
• Lie down underneath the bar or rings, with only your heels touching the ground and your body straight.
• Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
• Engage your core and pull your chest toward the bar, keeping your body rigid.
• Pause briefly when your chest touches the bar, then slowly lower yourself back to the starting position.

Common Mistakes to Avoid

• Allowing hips to sag during the pull, losing proper body alignment.
• Using momentum instead of controlled muscle engagement.
• Gripping the bar too tight, limiting range of motion.

Additional Information