BackBarbellBeginner
Straight Bar Bench Mid Rows
Set a loaded barbell at the end of a bench, stand on the bench behind it and take a medium overhand grip. Row the bar to your torso by retracting the shoulder blades.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · setup
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.
02 · row · Key step
Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
03 · lower
After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.
