Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the straight bar bench mid rows, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking. for best results.
- After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down. for best results.
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