Straight Bar Bench Mid Rows

A compound back exercise performed while standing on a bench, rowing a barbell to the torso to develop middle back strength.

Instructions

1. Place a barbell horizontally on the floor at the end of a flat bench.
2. Stand on the bench behind the barbell with your feet at hip-width apart.
3. Maintain an upright torso with your hips back, chest up, and a neutral spine throughout.
4. Reach down and grasp the barbell with a pronated grip (palms facing down) at shoulder-width or slightly wider.
5. Begin the movement by retracting your shoulder blades as you pull the barbell upward toward your torso.
6. Continue pulling until the bar reaches your mid-chest, keeping your elbows high.
7. Pause briefly at the top position while squeezing your back muscles.
8. Lower the barbell in a controlled manner back to the starting position just above the floor.
9. Exhale as you pull upward, inhale as you lower the weight.

Tips

• Standing on the bench allows for a greater range of motion compared to a traditional bench row.
• Maintain a stable, upright posture throughout the movement to safely handle heavy loads.
• Keep the bar path close to your body to minimize shoulder strain.
• Drive the movement from your middle back and lats, not your arms.
• Use a controlled tempo with no jerking or bouncing of the weight.
• A pronated grip emphasizes the middle back more than a supinated grip.
• This exercise builds strength and thickness in the middle back region.