BackIntermediate
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.