Bodyweight Mid Row

Bodyweight Mid Row is a advanced strength – hanging row with elevated legs exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi
Exercise type: Advanced strength – hanging row with elevated legs

Exercise technique

Bar
Grasp a secure bar with a medium-to-wide overhand grip.
Hang
Establish trunk tension with your arms extended.
Prepare
Draw your knees to your chest and lean back to raise your legs on your side of the bar.
Balance
Stop swinging in the tucked-leg position.
Pull
Bend your elbows and retract your shoulder blades to bring your body toward the bar.
Top
Maintain trunk control as your legs approach the bar.
Return
Slowly extend your arms, then lower your legs safely.

Key technique points

Learn the inverted hanging position without added load first.
Enter only at a safe bar height.
Keep your knees tucked.
Do not bend your neck excessively.
Use a fully closed grip.
Do not create swing during descent.

Common mistakes

Throwing the legs

Do not turn setup into an uncontrolled inversion.

Loosening the grip

Do not slip onto your fingertips while your torso is raised.

Extending the knees

Do not unintentionally turn the tucked start into a long lever.

Loading the neck

Do not compress your head forward while approaching the bar.

Dropping suddenly

Do not release your elbows and create a sudden shoulder pull.

Forcing the starting position

Do not enter the advanced position without secure hanging-body control.

Frequently asked questions