Straight Bar Bench Mid Rows
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Biceps, Lats
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
How to do it
- 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.
- Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
- After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Bent Over Barbell Row Barbell
- Bent Over One-Arm Long Bar Row Barbell
- Bent Over Two-Arm Long Bar Row Barbell
- Incline Bench Pull Barbell
- Lying Cambered Barbell Row Barbell
- One-Arm Long Bar Row Barbell
- Reverse Grip Bent-Over Rows Barbell
- T-Bar Row with Handle Barbell