Peak Health

Straight Bar Bench Mid Rows

Middle back · Biceps · Lats · Barbell

Straight Bar Bench Mid Rows, startStraight Bar Bench Mid Rows, end

How to do it

  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.
Primary muscle
Middle back
Secondary muscles
Biceps · Lats
Equipment
Barbell

Watch it performed (opens in a new tab)