Straight Bar Bench Mid Rows
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.
How to program the Straight Bar Bench Mid Rows
Sets and reps
As a compound movement, the Straight Bar Bench Mid Rows responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Straight Bar Bench Mid Rows is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Straight Bar Bench Mid Rows work?
The Straight Bar Bench Mid Rows primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the Straight Bar Bench Mid Rows?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Straight Bar Bench Mid Rows should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
