Napra

Straight Bar Bench Mid Rows

StrengthBeginner Middle backBicepsLats Flat benchBarbell
Straight Bar Bench Mid Rows, step 1
1. Stand on the bench with the bar hanging off its end; hips back, chest up, back neutral, overhand grip.
Straight Bar Bench Mid Rows, step 2
2. Row the bar to your torso, shoulder blades together, elbows back; no jerking. Lower all the way slowly.

How to do it

  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.

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