Hominin · exercise
Straight Bar Bench Mid Rows
Straight Bar Bench Mid Rows is a beginner strength exercise using barbell. It works the middle back, with help from the biceps and lats.
beginnerbarbellpull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Incline Bench Pull · barbell, beginner
- Lying Cambered Barbell Row · barbell, beginner
- One-Arm Long Bar Row · barbell, beginner
- T-Bar Row with Handle · barbell, beginner
- Bent Over Two-Arm Long Bar Row · barbell, intermediate
- Reverse Grip Bent-Over Rows · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).