How to Do Straight Bar Bench Mid Rows
Start and end of one clean rep of Straight Bar Bench Mid Rows.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Biceps |
| Equipment | Barbell |
| Category | Strength |
How to perform 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
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Straight Bar Bench Mid Rows work?
Straight Bar Bench Mid Rows mainly works the back, with the biceps helping as secondary movers.
What equipment do I need for Straight Bar Bench Mid Rows?
Straight Bar Bench Mid Rows needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Straight Bar Bench Mid Rows?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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