Pinpoint
Exercises/Strength
Straight Bar Bench Mid Rows - starting position
Start
Straight Bar Bench Mid Rows - ending position
End

Strength

Straight Bar Bench Mid Rows

beginnerbarbell·compound·pull

How to Perform

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.

Alternatives to Straight Bar Bench Mid Rows

Same muscles, different equipment or difficulty

→

Compare

Straight Bar Bench Mid Rows vs Alternating Kettlebell Row→Straight Bar Bench Mid Rows vs Alternating Renegade Row→Straight Bar Bench Mid Rows vs Bent Over Two-Dumbbell Row→

Related Exercises

8
Alternating Kettlebell Row position 1
Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells
Alternating Renegade Row position 1
Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells
Bent Over Barbell Row position 1
Bent Over Barbell Row position 2

Bent Over Barbell Row

beginner·barbell
Bent Over One-Arm Long Bar Row position 1
Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell
Bent Over Two-Arm Long Bar Row position 1
Bent Over Two-Arm Long Bar Row position 2

Bent Over Two-Arm Long Bar Row

intermediate·barbell
Bent Over Two-Dumbbell Row position 1
Bent Over Two-Dumbbell Row position 2

Bent Over Two-Dumbbell Row

beginner·dumbbell
Bent Over Two-Dumbbell Row With Palms In position 1
Bent Over Two-Dumbbell Row With Palms In position 2

Bent Over Two-Dumbbell Row With Palms In

beginner·dumbbell
Bodyweight Mid Row position 1
Bodyweight Mid Row position 2

Bodyweight Mid Row

intermediate·other
Pinpoint·Interactive 3D Anatomy & Exercise Guide