10 Best Straight Bar Bench Mid Rows Alternatives for Limited Equipment

Straight Bar Bench Mid Rows are done standing with a barbell. Ranked closest by our scoring: the Bent Over Two-arm Long Bar Row, the T-bar Row With Handle and the Two-arm Kettlebell Row. A harder version, the Barbell Pendlay Row, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Straight Bar Bench Mid Rows

Straight Bar Bench Mid Rows
Primary muscle
Middle Back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats

How to perform Straight Bar Bench Mid Rows
  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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Ranked Straight Bar Bench Mid Rows Alternatives

10 substitutes, ranked by how closely each one matches Straight Bar Bench Mid Rows on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Bent Over Two-arm Long Bar Row

    1. Bent Over Two-arm Long Bar Row

    96% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound

    The same equipment, taken with a neutral grip.

    How to perform this exercise
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  2. T-bar Row With Handle

    2. T-bar Row With Handle

    96% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
    4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  3. Two-arm Kettlebell Row

    3. Two-arm Kettlebell Row

    95% match
    • Middle Back
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the middle back.

    How to perform this exercise
    1. Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position.
    2. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  4. Bent Over One-arm Long Bar Row

    4. Bent Over One-arm Long Bar Row

    88% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want to work the middle back one side at a time.

    How to perform this exercise
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions and switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  5. Alternating Kettlebell Row

    5. Alternating Kettlebell Row

    88% match
    • Middle Back
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
    2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
    3. Lower the kettlebell in the working arm and repeat with your other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  6. Bent Over Two-dumbbell Row

    6. Bent Over Two-dumbbell Row

    86% match
    • Middle Back
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the middle back.

    How to perform this exercise
    1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  7. Bent Over Two-dumbbell Row With Palms In

    7. Bent Over Two-dumbbell Row With Palms In

    86% match
    • Middle Back
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  8. Barbell Bent Over RowPlay demonstration

    8. Barbell Bent Over Row

    85% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, not middle back
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  9. Barbell Pendlay RowPlay demonstration

    Progression

    9. Barbell Pendlay Row

    84% match
    • Upper Back
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Bend forward at the hips, keeping your back straight and your chest up.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, not middle back
    • Equipment: free weights, the same as Straight Bar Bench Mid Rows
    • Body position: standing, the same as Straight Bar Bench Mid Rows
  10. Sled Row

    10. Sled Row

    83% match
    • Middle Back
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
    2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
    3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
    4. Take a step or two back to get tension in the line and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as Straight Bar Bench Mid Rows
    • Equipment: a machine, not free weights
    • Body position: standing, the same as Straight Bar Bench Mid Rows
    • Balance: easier to stay steady on than Straight Bar Bench Mid Rows

Why You Might Need a Straight Bar Bench Mid Rows Alternative

You might substitute the Straight Bar Bench Mid Rows for several reasons: lack of a barbell or bench, lower-back pain, wrist discomfort, or a need for unilateral correction. Chest-supported rows remove lumbar load by transferring force to the pad, reducing erector spinae activation while emphasizing scapular retractors. Single-arm rows correct left-right imbalances and force you to stabilize the thorax. If your wrists flare, use a neutral-handle cable row to change forearm position and reduce shear. Cue: maintain a neutral spine and initiate each rep with scapular retraction to maximize middle-back muscle activation.

Straight Bar Bench Mid Rows FAQ

What muscles does Straight Bar Bench Mid Rows work?

Straight Bar Bench Mid Rows primarily target the middle back, rhomboids and middle trapezius, while also engaging rear delts and the latissimus dorsi. Because you lie on a bench, spinal erectors have reduced involvement, so the movement emphasizes scapular retraction and horizontal adduction of the humerus.

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