HYPRPUMP

Straight Bar Bench Mid Rows

StrengthBarbellBeginnerCompoundPull
Straight Bar Bench Mid Rows
Straight Bar Bench Mid Rows variant 2

Muscles worked

Primary
Middle Back
Secondary
Biceps, Lats

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.