Straight Bar Bench Mid Rows

Technique

How to perform Straight Bar Bench Mid Rows

1. Place a loaded barbell on the end of a bench.
2. Standing on the bench behind the bar, take a medium, pronated grip.
3. Stand with your hips back and chest up, maintaining a neutral spine.
4. This will be your starting position.
5. Row the bar to your torso by retracting the shoulder blades and flexing the elbows.
6. Use a controlled movement with no jerking.
7. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi.