Straight Bar Bench Mid Rows

Mid backBarbellBeginnerCompound

Straight Bar Bench Mid Rows — start position — START

Straight Bar Bench Mid Rows — finish position — FINISH

How to do it

01Place 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.
02Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
03After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Alternatives & substitutions

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

With barbell

Bent Over Barbell Row Reverse Grip Bent-Over Rows T-Bar Row with Handle Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row

With bodyweight

With dumbbell

One-Arm Dumbbell Row

With cable

Seated Cable Rows

With kettlebell

Alternating Renegade Row

Put it in a program.

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