strength
Straight Bar Bench Mid Rows
Works the middle back, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | middle back |
| Secondary muscles | biceps, lats |
| Mechanic | compound |
| Force | pull |
| Level | beginner |
| Category | strength |
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.