BodyCraft Strength Training System manual Mid Row

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Mid Row

Adjust the press arm to its furthest rear position. Adjust the seat so that the press handles align with your shoulders. Adjust the seat back out- ward as far as possible, so that the handles are at arms’ length. Grab the handles with an overhand grip and pull back as far as possible. Squeeze your shoulder blades together. Return slowly.

Variations: Use an underhand grip.

Primary muscles worked: Latissimus Dorsi (mid back), Rhomboideus (upper back), Trapezius (upper back), Rear Deltoids (rear shoulders), Biceps (front of arm).

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Contents Exercise Guide Table of Contents Introduction Functional Training Arms Chest Bench Press Cable Bench Press Converging Bench Press Incline Bench Press Cable Incline Bench Press Converging Incline Press Decline Bench Press Cable Decline Bench Press Converging Decline Bench Press Self Stabilizing Chest Press Cable Pec Fly Cable Incline Fly Cable Low Fly Shoulders Shoulder Press Cable Shoulder Press Converging Shoulder Press Cable Lateral Raise Cable Front Raise Standing Cable Lateral Raise Standing Front Raise Upright Row Shrugs External Rotator Internal Rotator Back Lat Pull Down Low Cable Row Mid Row One Arm Row Front Lat Pullover Seated Cable Mid Row Self Stabilizing Mid Row Arms Cable Arm Curl Standing Bar Curl Overhead Biceps Curl Arm Curl From Mid Pulley Triceps Pushdown Triceps Extension Triceps Extension From High Pulley Triceps Kickback Core Ab Crunch Reverse Crunch Seated Knee Raise Oblique Twist Side Bends Legs Leg Extension Standing Leg Curl Seated Leg Curl Leg Press Calf Raise Hip Adduction Hip Abduction Glute Kick Sports Specific / Functional Golf Swing Tennis Swing Baseball Pitch