Straight Bar Bench Mid Rows

Straight Bar Bench Mid Rows demonstration

How to Perform

1. 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.
2. 2Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
3. 3After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

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