How to do: Straight Bar Bench Mid Rows

Middle Backbeginnerbarbell

Straight Bar Bench Mid Rows — starting position — Start position

Straight Bar Bench Mid Rows — finishing position — Finish position

Step-by-step instructions

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

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Photos & base instructions from the open-source Free Exercise DB (public domain).