Exercise library / Middle back
Straight Bar Bench Mid Rows
- Main muscles
- Middle back
- Also works
- Biceps, Lats
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound · 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.
Quick answers
- What muscles does the Straight Bar Bench Mid Rows work?
- Mainly the middle back, with help from the biceps, lats.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Incline Bench Pull
- Lying Cambered Barbell Row
- One-Arm Long Bar Row
Exercise descriptions: free-exercise-db, public domain.