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Straight Bar Bench Mid Rows 10s · no sound

Straight Bar Bench Mid Rows

A bent-over barbell row done standing on the end of a flat bench, pulling the bar to the mid torso.

Primary muscle
Lats
Equipment
Barbell, Bodyweight
Difficulty
Beginner
Movement
Pull
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How to do it

  1. Stand with both feet together on the short end of a flat bench, facing the long axis.
  2. Hinge forward with a long spine and take an overhand grip on a barbell hanging below the shoulders.
  3. Keep the knees soft and the chest facing the floor.
  4. Drive the elbows back and row the bar to the upper abdomen or lower ribs.
  5. Lower the bar until the arms are straight, without standing up.
  6. Repeat, keeping the feet and bench still.

Common mistakes

  • Standing up out of the hinge as the bar comes in.
  • Turning the drill into an upright row by shrugging the bar to the chest.
  • Rounding the low back instead of keeping a long spine.
  • Letting the feet split off the bench end so the setup becomes a floor row.

Muscles worked

Primary
Lats
Secondary
BicepsFront DeltsLower Back

Same movement, other equipment

Band Assisted Pull-Up Beginner Band Assisted Pull-Up Lats Resistance band Band Kneeling Pulldown Beginner Band Kneeling Pulldown Lats Resistance band Band Pullover Beginner Band Pullover Lats Resistance band Band Row Beginner Band Row Lats Resistance band

Similar exercises

Backpack Row Beginner Backpack Row Lats Bodyweight Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Landmine Row Beginner Barbell Landmine Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell

Good to know

What muscles does the Straight Bar Bench Mid Rows work?
Mainly the lats. It also works the biceps, front delts and lower back.
What equipment do you need for the Straight Bar Bench Mid Rows?
It uses a barbell. Without it, the Band Assisted Pull-Up and the Band Kneeling Pulldown train the same muscles the same way.
Is the Straight Bar Bench Mid Rows good for beginners?
GymVim rates it beginner.

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