Straight Bar Bench Mid Rows
Equipment
Barbell
Level
Beginner
Force
Pull
Mechanic
Compound
Instructions
- 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.
- Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
- After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.