VideoStraight Bar Bench Mid Rows
Learn how to do straight bar bench mid rows with a clear setup, controlled movement, and a technique you can repeat.
How to do straight bar bench mid rows
- 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.
Straight Bar Bench Mid Rows: muscles worked
Primary focus: back. Supporting muscles: Biceps.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do straight bar bench mid rows?
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.
What muscles does straight bar bench mid rows work?
Straight Bar Bench Mid Rows primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for straight bar bench mid rows?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of straight bar bench mid rows?
Related options include Barbell Row, Bent Over Barbell Row, Incline Bench Pull. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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