Straight Bar Bench Mid Rows
A beginner compound strength exercise that works the upper back, using a barbell.
Starting position
End position
How to Do Straight Bar Bench Mid Rows
- 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.
Muscles Worked
Alternatives to Straight Bar Bench Mid Rows
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Seated Cable Rows
A beginner compound strength exercise that works the upper back, using a cable machine.
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2
V-Bar Pullup
A beginner compound strength exercise that works the upper back, needing no equipment.
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3
Rope Straight-Arm Pulldown
A beginner isolation strength exercise that works the upper back, using a cable machine.
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4
Straight-Arm Pulldown
A beginner isolation strength exercise that works the upper back, using a cable machine.
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5
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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6
One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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7
T-Bar Row with Handle
A beginner compound strength exercise that works the upper back, using a barbell.
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8
Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
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9
Incline Bench Pull
A beginner isolation strength exercise that works the upper back, using a barbell.
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10
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
Frequently Asked Questions
What muscles do straight bar bench mid rows work?
Straight Bar Bench Mid Rows primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for straight bar bench mid rows?
Straight Bar Bench Mid Rows uses barbell.
Straight Bar Bench Mid Rows: is it suitable for beginners?
Yes. Straight Bar Bench Mid Rows is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of straight bar bench mid rows?
Seated Cable Rows, V-Bar Pullup, Rope Straight-Arm Pulldown train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my straight bar bench mid rows reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; straight bar bench mid rows can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Straight Bar Bench Mid Rows with AI
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