Straight Bar Bench Mid Rows

Technique

How to perform Straight Bar Bench Mid Rows

1. Use the documented bench-standing setup only on a stable surface intended to support it, with room to stand and move the bar.
2. Take a medium-width overhand grip on the barbell and hinge at your hips to establish a steady bent-over torso.
3. Let the bar hang beneath your shoulders while keeping your back position fixed.
4. Row the bar toward your torso by bending your elbows and drawing your shoulder blades back.
5. Lower the bar under control until your arms straighten, without standing up or bouncing between repetitions.
6. Finish by returning the bar to its supported starting position.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi, Trapezius.