Close-Grip Barbell Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand over a barbell with feet hip width and hinge down to take an overhand grip about shoulder width or a little narrower.
2. Lift the bar and hold a flat back with the torso near 45 degrees.
3. Row the bar to your lower stomach, keeping the elbows close to your sides.
4. Lower the bar under control to straight arms.

Cues

• Brush the elbows past your ribs.
• Keep the chest proud and the back flat.
• Squeeze the lats at the top.

Common mistakes

• Rounding the lower back under load.
• Heaving the bar up with a body swing.
• Letting the bar drift away from the legs.
• Cutting the range short at the bottom.

Alternatives

• Barbell Row
• Wide-Grip Barbell Row