Straight Bar Bench Mid Rows

Straight Bar Bench Mid Rows is a strength – barbell row on an elevated base exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi
Exercise type: Strength – barbell row on an elevated base

Exercise technique

Bench
Use a stable nonslip platform capable of supporting a standing load.
Bar
Position the bar safely at the end of the bench.
Base
Stand balanced on the platform behind the bar.
Hinge
Send your hips backward and slightly bend your knees.
Grip
Take a medium-width overhand grip.
Pull
Bring your shoulder blades together and bend your elbows to draw the bar toward your torso.
Lower
Extend your arms fully under control; put the load down before stepping off the platform.

Key technique points

Do not risk balance on a narrow bench.
Check the platform's load capacity.
Keep your feet away from the edge.
Maintain your natural lower-back line.
Pull without jerking the load.
Lift without reaching your neck forward.

Common mistakes

Mounting an unstable bench

Do not work on padding unsuitable for a loaded standing row.

Standing on the edge

Do not let your foot extend beyond the platform while pulling.

Jerking the load

Do not disrupt platform balance through sudden acceleration.

Extending the lower back

Do not change torso angle to raise the bar.

Lifting the head

Do not bend your neck backward in the forward hinge.

Stepping with the load

Do not attempt to leave a narrow platform while holding the barbell.

Frequently asked questions