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Straight Bar Bench Mid Rows

A beginner strength exercise for the upper back, done with a barbell.

Straight Bar Bench Mid Rows: starting positionStraight Bar Bench Mid Rows: finishing position
Main muscles
Upper back
Also works
Biceps and Lats
Equipment
Barbell
Level
Beginner
Type
Compound
Movement
Pull

How to do the Straight Bar Bench Mid Rows

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

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Straight Bar Bench Mid Rows

Questions

What muscles does the Straight Bar Bench Mid Rows work?

Mainly the upper back, with the biceps and lats helping.

Is the Straight Bar Bench Mid Rows good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Straight Bar Bench Mid Rows?

Good alternatives that train the upper back: Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, One-Arm Long Bar Row or T-Bar Row with Handle.

How many sets and reps of the Straight Bar Bench Mid Rows should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).