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Benedict was born in Columbia, Missouri to parents who ran a community theater. He graduated from Northwestern University with a Bachelor's degree in Performance Studies.

On CBS's Threshold, Rob played physicist Lucas Pegg, member of a secret government team investigating the first contact with an extraterrestrial species. On the critically acclaimed WB series Felicity, Rob appeared as Felicity Porter's dorm mate, Richard Coad. On Alias he was Sydney Bristow's short-term CIA partner, Brodien. His additional television series credits include Birds of Prey and Come To Papa, with guest appearances on NCIS, Monk, Medium, Chicago Hope, NYPD Blue, Buffy the Vampire Slayer, Snoops, and Beverly Hills, 90210.

His feature film credits include Waiting... with Ryan Reynolds, Kicking & Screaming, with Will Ferrell, Call Back, The Cantina Bar Tales, Two Days, with Paul Rudd, The First $20 Million Is Always the Hardest, starring Rosario Dawson, and the ultimate teen movie spoof Not Another Teen Movie.

In addition to acting, Benedict is the front man and guitar player in the Los Angeles based band Louden Swain, which completed its third album "Suit and Tie" in February of 2006.

His sister Amy Benedict is also an actress.