How to do Straight Bar Bench Mid Rows

Muscles worked

Main: Lats, Traps. Also: Biceps.

Step by step

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

Similar exercises

• Alternating Kettlebell Row
• Alternating Renegade Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.