Kysero
Try for free

Lats · Advanced

Hanging Bodyweight Mid Row (Legs Over Bar)

Advanced hanging row in which the legs pass over the pull-up bar and the athlete pulls the pelvis toward the bar under strict control.

View instructionsAll exercises
Back to all exercises
Hanging Bodyweight Mid Row (Legs Over Bar) demonstration

Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Pull Up Bar

Sets × reps

3 × 6

Rest

2 min

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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionInverted RowRelated variationPull up with Bent Knee between ChairsRelated variationScapular Retraction Inverted RowRelated variationSupinated Grip Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationLying Floor Row with Bent Knee

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder