Seated Close Grip Row - Instructions, Variations & Alternatives

Muscles involved

• Rhomboids
• Lats
• Trapezes

• Deltoids
• Biceps
• Forearms

How to perform

Seated Close Grip Row - Starting position

Seated Close Grip Row - Muscle Under Tension

Narrow or Close Grip - Arms close to the body

1. Set up & Starting position (seated)
   Sit on the bench, grasp the bar or handles and plant your feet firmly on the ground (or footrest). Pull your torso back and stretch your arms out in front of you. Make sure your back, head and neck are properly aligned.

2. Concentric phase
   Keeping your torso straight, pull on the handles towards your body and bring your elbows back as far as you can while keeping your arms close to your body.

3. Isometric hold (optional) - Squeeze your shoulder blades together, keep your chest up and hold for a moment.

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).

Exercise Alternatives

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