This rowing variation allows you to train your mid-back without the lower-back strain of unsupported bent-over rows. Ideal for controlled, hypertrophy-focused lifting.
Instructions
- Place a loaded bar at the end of a flat bench.
- Stand on the bench, straddling the bar, and grip it with hands slightly wider than shoulder width.
- Hinge at the hips with a flat back and chest up to set the starting position.
- Pull the bar toward your torso, squeezing your shoulder blades together at the top.
- Lower the bar slowly and repeat.
Related Muscle Groups
- Middle Back
See exercises for Middle Back · Learn about the Middle Back - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Lats (secondary)
See exercises for Lats · Learn about the Lats