Back / Beginner / Compound (multi-joint)

Straight Bar Bench Mid Rows

A barbell exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

Primary

Upper back (rhomboids, mid/lower traps)

Secondary

Biceps, Lats, Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint)

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.

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