Straight Bar Bench Mid Rows

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Harder than the Straight Bar Bench Mid Rows

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Straight Bar Bench Mid Rows with

Opposing chest work — alternate sets without extra rest.

Barbell Bench Press - Medium Grip chest Barbell Incline Bench Press - Medium Grip chest Decline Barbell Bench Press chest Front Raise And Pullover chest

Common questions

What muscles does the Straight Bar Bench Mid Rows work?

The Straight Bar Bench Mid Rows primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Straight Bar Bench Mid Rows?

A Barbell. Without a barbell, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Straight Bar Bench Mid Rows suitable for beginners?

Yes, the Straight Bar Bench Mid Rows is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Straight Bar Bench Mid Rows go in a workout?

Early — the Straight Bar Bench Mid Rows is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Barbell Bench Press - Medium Grip and Barbell Incline Bench Press - Medium Grip later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell