Straight Bar Bench Mid Rows

Back · Barbell

How to do it

Put a loaded bar at the end of a bench and stand on the bench behind it. Hips back and chest up, neutral spine, and grip the bar overhand at medium width. Row to your torso squeezing the shoulder blades and lower to a full stretch, taking advantage of the fact that **you are raised and the bar can travel below your feet**: that extra range is the reason to stand on the bench at all. You feel the mid back. The classic mistake is standing too close to the edge; leave room so you are not checking your feet mid-set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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