Straight Bar Bench Mid Rows
How to do the Straight Bar Bench Mid Rows with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Barbell
How to do the Straight Bar Bench Mid Rows
- 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.
Log it, see it on your body.
Every Straight Bar Bench Mid Rows set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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