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Straight Bar Bench Mid Rows

Mid Back BicepsLats
BarbellBeginnerPullCompound
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Estimated starting range low
99–160 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Place 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. 2Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  3. 3After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

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