Exercise
Straight Bar Bench Mid Rows
Also known as: bench top barbell row, barbell bench row, elevated barbell row
Straight Bar Bench Mid Rows is a compound exercise for the middle back. Main target: middle back. Also works: biceps short head and rhomboids. Equipment: barbell.
Muscles worked
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.
Similar exercises
T-Bar Row with Handle
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Bent Over One-Arm Long Bar Row
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Bent Over Two-Arm Long Bar Row
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Lying Cambered Barbell Row
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Reverse Grip Bent-Over Rows
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Alternatives with other equipment
One-Arm Dumbbell Row
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Seated Cable Rows
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Inverted Row
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One-Arm Kettlebell Row
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Inverted Row with Straps
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Leverage High Row
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