Back
The main muscle group listed for this exercise.
Exercise guide
Straight Bar Bench Mid Rows
Straight Bar Bench Mid Rows is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Straight Bar Bench Mid Rows also involves arms.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseBent Over One-Arm Long Bar Row
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View exerciseOne-Arm Long Bar Row
One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseT-Bar Row with Handle
T-Bar Row with Handle is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Straight Bar Bench Mid Rows.
What muscles does Straight Bar Bench Mid Rows work?
Straight Bar Bench Mid Rows primarily trains the back and also involves the arms.
Is Straight Bar Bench Mid Rows beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Straight Bar Bench Mid Rows?
This variation uses a barbell.
Track this exercise for free in Logbook.
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