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Straight Bar Bench Mid Rows

Mid backBarbellBeginnerCompound
Straight Bar Bench Mid Rows — start position
Start
Straight Bar Bench Mid Rows — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryBiceps, Lats

How to do it

  1. 01

    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. 02

    Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.

  3. 03

    After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

In the app

Straight Bar Bench Mid Rows appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With cable
With kettlebell

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