Straight Bar Bench Mid Rows
Straight Bar Bench Mid Rows is a compound strength exercise using barbell that trains the middle back.
StrengthBarbellBeginnerCompoundPull
Primary muscles: Middle Back
Secondary muscles: Biceps, Lats
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Straight Bar Bench Mid Rows from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Middle Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
Related Middle Back exercises
Kettlebells
