Straight Bar Bench Mid Rows

Middle Back

Straight Bar Bench Mid Rows

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

A supported barbell row where you lie face down on a bench to pull the bar to your midsection, training the middle back.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a flat bench high enough that a barbell can hang below you, and lie face down with your chest on the bench.
2Grip the bar with an overhand grip at about shoulder width and let your arms hang straight.

How to perform

1Pull the bar toward your lower ribs by driving your elbows back.
2Squeeze your shoulder blades together at the top.
3Lower the bar slowly to full arm extension.
4Repeat for your planned repetitions.