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Straight Bar Bench Mid Rows

Step-by-step instructions to perform Straight Bar Bench Mid Rows correctly.

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Starting position of Straight Bar Bench Mid Rows
Starting position of Straight Bar Bench Mid Rows
Ending position of Straight Bar Bench Mid Rows
Ending position of Straight Bar Bench Mid Rows

Instructions

  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.

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