Back · Barbell · Compound · Beginner
Straight Bar Bench Mid Rows
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- 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.
Swaps on other equipment
Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.
Other upper back exercises
- Sled Row · Other
- Smith Machine Bent Over Row · Machine
- Spinal Stretch · Bodyweight
- Suspended Row · Other
- T-Bar Row with Handle · Barbell
- Two-Arm Kettlebell Row · Kettlebell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake