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ID: Straight_Bar_Bench_Mid_Rows
Straight Bar Bench Mid Rows
LEVEL: beginner
PROTOCOL SPECS
- CATEGORYstrength
- MECHANICcompound
- FORCEpull
- EQUIPMENTbarbell
MUSCLE ENGAGEMENT
PRIMARY TARGETS
middle back
SECONDARY TARGETS
bicepslats
EXECUTION PROTOCOL
- 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.
- Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
- After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.