▸ Back
Straight Bar Bench Mid Rows
Middle BackBarbell
beginner · compound · strength
Also works: Biceps · Lats
A middle back movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
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.
02
Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
03
After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.