A beginner strength exercise done with a barbell that mainly works the middle back, with help from the biceps and lats. 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.
Updated
Primary
Middle Back
Secondary
Biceps, Lats
Equipment
Barbell
Level
beginner
Straight Bar Bench Mid Rows demonstration
Straight Bar Bench Mid Rows, starting positionStraight Bar Bench Mid Rows, finishing position
How to Perform
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.
2Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
3After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
