Straight Bar Bench Mid Rows
Strength · Beginner · Middle Back
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Middle Back
- Secondary
- Biceps, Lats
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Middle Back
Also works: Biceps, Lats
How to do it — Straight Bar Bench Mid Rows
- 1Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
- 2Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
- 3After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
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Put it into practice
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