Strength

Straight Bar Bench Mid Rows

The straight bar bench mid rows is a beginner strength exercise for your middle back, using barbell.

Main muscles
Middle back
Also works
Biceps, Lats
Equipment
Barbell
Level
Beginner
Straight Bar Bench Mid Rows, starting position
Start
Straight Bar Bench Mid Rows, end position
Finish

How to do it

  1. Place 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.
  2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Alternatives to the straight bar bench mid rows

T-Bar Row with Handle Barbell Reverse Grip Bent-Over Rows Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over One-Arm Long Bar Row Barbell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell