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Middle Back

Bodyweight Mid Row

Bodyweight Mid Row (Start)Bodyweight Mid Row (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

An inverted row that uses a bar and your body weight to train the mid back.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %
Effort during a set6.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set a bar at waist height and lie under it.
  2. 2Grip the bar slightly wider than shoulder width.

How to perform

  1. 1Keep your body straight and pull your chest toward the bar.
  2. 2Squeeze your shoulder blades together.
  3. 3Lower slowly until your arms are straight.
  4. 4Repeat.

Alternatives

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Stretches for Middle Back

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