Hanging Bodyweight Mid Row (Legs Over Bar)

How to perform it

Step-by-step instructions

1. 01Take a medium-to-wide overhand grip on a structurally secure pull-up bar and begin from a controlled hang.
2. 02Tuck the knees, lean back, and carefully pass the legs over your side of the bar to establish the advanced lever position.
3. 03Start with straight arms, active shoulders, a braced trunk, and no swing.
4. 04Bend the elbows and retract the shoulder blades to pull the pelvis toward the bar.
5. 05Pause without striking the bar, then lower slowly and exit the legs-over-bar position under control.