CAZZO DI PALE
All exercises

Straight Bar Bench Mid Rows

Straight Bar Bench Mid Rows, start positionStraight Bar Bench Mid Rows, end position
CategoryStrength
LevelBeginner
EquipmentBarbell
Primary musclesMiddle back
SecondaryBiceps, Lats
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How to do it

  1. 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.
  2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
  3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.