Straight Bar Bench Mid Rows
How to do the Straight Bar Bench Mid Rows with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Barbell
How to do the Straight Bar Bench Mid Rows
- 1
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.
- 2
Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
- 3
After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Log it, see it on your body.
Every Straight Bar Bench Mid Rows set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Straight Bar Bench Mid Rows fits
The Straight Bar Bench Mid Rows shows up in training built around a specific goal. See how it fits:
More mid back exercises
Straight Bar Bench Mid Rows: common questions
What muscles does the Straight Bar Bench Mid Rows work?
The Straight Bar Bench Mid Rows primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the Straight Bar Bench Mid Rows suitable for beginners?
Yes. The Straight Bar Bench Mid Rows is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Straight Bar Bench Mid Rows?
To do the Straight Bar Bench Mid Rows you'll need a barbell.
Is the Straight Bar Bench Mid Rows a compound or isolation exercise?
The Straight Bar Bench Mid Rows is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Straight Bar Bench Mid Rows with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Straight Bar Bench Mid Rows sets, free.
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