How to do: Bodyweight Mid Row

Middle Backintermediateother

Bodyweight Mid Row — starting position — Start position

Bodyweight Mid Row — finishing position — Finish position

Step-by-step instructions

1Begin 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.
2Beginning 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.
3After a brief pause, return to the starting position.

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Photos & base instructions from the open-source Free Exercise DB (public domain).