Straight Bar Bench Mid Rows

What you'll gain

• Rows the mid back with a barbell while the bench gives the plates extra hang room.

• The narrow stance on the bench end keeps the torso square.

• Uses the same pull as a floor bent-over row, so it slots into existing back programs.

Step-by-Step Instructions

1. 1

   Stand with both feet together on the short end of a flat bench, facing the long axis.

2. 2

   Hinge forward with a long spine and take an overhand grip on a barbell hanging below the shoulders.

3. 3

   Keep the knees soft and the chest facing the floor.

4. 4

   Drive the elbows back and row the bar to the upper abdomen or lower ribs.

5. 5

   Lower the bar until the arms are straight, without standing up.

6. 6

   Repeat, keeping the feet and bench still.

Common Mistakes

• Standing up out of the hinge as the bar comes in.

• Turning the drill into an upright row by shrugging the bar to the chest.

• Rounding the low back instead of keeping a long spine.

• Letting the feet split off the bench end so the setup becomes a floor row.

About This Exercise

This is a bent-over barbell row with both feet on the short end of a flat bench, so the bar has more room to hang. Floor-row libraries target upper back, list abs, biceps, lats, lower back, and shoulders, require a barbell, use a bilateral pull, and grade the parent pattern beginner: hinge, row the bar to the belly, then lower. A second library names lats, traps, and rear delts as primary with biceps and lower back helping. Neither page names a bench-end stance. The approved still is not a floor row: feet together on the bench end, torso hinged, overhand bar hanging in front of the shins, upper traps and rear shoulders tinted. Bench in the equipment list is from the asset, not from those how-tos. For apps this is a bench-elevated mid row, useful in back collections that already have a floor bent-over row.

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