Straight Bar Bench Mid Row
A bent-over barbell row done standing on a bench, so the bar can travel below the level of the feet. The deficit gives the mid back a longer stretch than a floor row.
Primary muscles
- Rhomboids
- Lats (Latissimus Dorsi)
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set a loaded barbell at the end of a flat bench, stand on the bench behind it and hinge with hips back and chest up, taking a medium overhand grip.
Brace and hold a neutral spine.
Row the bar to the lower ribs by pulling the shoulder blades together and bending the elbows.
Pause briefly at the top.
Lower slowly all the way until the arms are straight.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Hips back, chest up
Squeeze the shoulder blades
Use the full stretch
Common mistakes
Jerking the bar with the hips
Rounding to chase depth
Cutting the bottom of the rep
Safety notes
Use a stable, flat bench and keep your feet well away from the edge.
Start lighter than your usual row.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.