Progression ladder for the Bodyweight Mid Row

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Bodyweight Mid Row

These are the substitutes for the Bodyweight Mid Row, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (3)

  1. Barbell Incline RowPlay demonstration

    Barbell Incline Row

    • Intermediate
    • Barbell
    • Upper-back
  2. Lower Back CurlPlay demonstration

    Lower Back Curl

    • Intermediate
    • Bodyweight
    • Spine
  3. Inverted Row Bent KneesPlay demonstration

    Inverted Row Bent Knees

    • Beginner
    • Bodyweight
    • Upper-back

Where you are now

Bodyweight Mid Row

Bodyweight Mid Row

  • Intermediate
  • Other
  • Middle-back

Harder steps (2)

  1. Cambered Bar Lying RowPlay demonstration

    Cambered Bar Lying Row

    • Intermediate
    • Barbell
    • Upper-back
  2. Muscle-up (On Vertical Bar)Play demonstration

    Muscle-up (On Vertical Bar)

    • Advanced
    • Bodyweight
    • Lats

Log a workout on the Bodyweight Mid Row

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