Straight Bar Bench Mid Rows
The Straight Bar Bench Mid Rows is a beginner barbell exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentBarbell
LevelBeginner
How to do the Straight Bar Bench Mid Rows
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.