Close Grip Bent Over Row Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Pull
  • Intermediate
  • Biceps, Lats, Lower Back, Traps
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Upper Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The close grip bent over row is a solid all round back builder, especially for increasing the depth of the back. To set up you need an Olympic bar, a close grip handle, and some weight plates.
  2. Grab the Olympic bar and position one end in a corner, or up against something that doesn't allow it to move. On the other end of the bar add your weight plates.
  3. Get the close grip handle and position it under the bar at the end with the weight plates.
  4. With your feet at around shoulder width apart and back straight, pick the bar up off the floor from between your legs.
  5. Your back shoulder be slightly higher than parallel to the floor.
  6. Keep your eyes looking straight throughout the exercise.
  7. Slowly pull the bar up as high as possible, pause, and then slowly lower it back to the starting position.
  8. Repeat for desired reps.

Exercise Tips:

  1. As with all bent over back exercises, keeping your back straight is very important. Keeping your head up, and eyes facing forwards is the first step to a straight back.
  2. Keep your elbows tucked in throughout the movement.
  3. Pausing and squeezing your shoulder blades together at the top of the movement will make it more difficult, and you will get more out of the exercise.