Straight Bar Bench Mid Rows

What it is

This compound pulling exercise uses a barbell, performed by standing on a bench to row the weight. You'll pull the bar towards your torso, engaging your core and upper back muscles. It primarily strengthens your middle back. Your biceps and latissimus dorsi will also contribute significantly to the movement.

Technique tips

• Maintain a neutral spine and a stable, flat back throughout the exercise.
• Keep your hips pushed back and your chest elevated in the starting position.
• Initiate the pull by actively retracting your shoulder blades.
• Avoid using momentum or jerking the bar; focus on controlled movement.
• Pause briefly at the top of the movement to maximize muscle engagement.
• Ensure a full range of motion, allowing the bar to descend completely.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.