How to Do the Straight Bar Bench Mid Rows

Beginner · Barbell · Targets Middle Back, Biceps, Lats

How to perform 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.

Muscles worked

The Straight Bar Bench Mid Rows primarily targets your Middle Back, with support from your Biceps, Lats. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Straight Bar Bench Mid Rows slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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