Straight Bar Bench Mid Rows
The straight bar bench mid rows is a back exercise that targets the middle back with barbell. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
How to do the 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.
Details
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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