Close Grip Row - Instructions, Variations & Alternatives

Muscles involved

Also known as

• Close Grip Bent Over Row

How to perform

1. Set up & Starting position (bent over with chest support option)
   Standing with knees bent, lean forward (buttocks slightly back) so that your torso is roughly parallel to the floor. Grasp and hold the weight* in front of you with arms extended at shoulder width or slightly narrower. Keep your back, head and neck straight.

   *Note: The supinated grip is often more convenient as it keeps the elbow close to the body.

2. Concentric phase
   Drag the weight back toward the lower abdomen and bring your elbows back as far as you can while keeping your arms close to your body.

3. Isometric hold (optional) - Keep your back straight and chest out squeezing your shoulder blades together, hold for a second.

4. Eccentric phase
   Slowly extend your arms back to the starting position and repeat.

The Close Grip Row better focuses on the mid-lower back muscles (lats and lower trapezius). This free-standing exercise requires more core stabilization than the Seated Row variation.

Exercise Alternatives

• Seated Close Grip Row
• Inverted Row
• Wide Grip Row