Barbell Lying Close Grip Underhand Row On Rack

Muscles worked

Setup

1. Place a flat bench inside a power rack, potentially elevating it on sturdy blocks or plates to allow for full arm extension without the plates hitting the floor.
2. Set the barbell on the rack pins at a height where you can reach it with slightly bent arms while lying face down.
3. Lie prone on the bench with your chest firmly supported and your chin just past the end of the bench.
4. Grasp the barbell with a shoulder-width underhand (supinated) grip, palms facing forward.

How to do it

1. Inhale to brace your core, then exhale as you pull the barbell toward your lower ribcage by driving your elbows back.
2. Squeeze your shoulder blades together forcefully at the top of the movement, ensuring the bar makes light contact with the underside of the bench or your torso.
3. Hold the peak contraction for one second to maximize muscle fiber recruitment.
4. Inhale as you slowly lower the barbell back to the starting position with a controlled 3-second eccentric phase.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Drive through the elbows rather than pulling with the wrists.
• Maintain a neutral neck position by looking at the floor slightly ahead of the bench.
• Ensure the barbell remains level throughout the entire range of motion.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your hands are merely hooks and you are pulling from the elbows.
• At the bottom of the movement, allow your shoulder blades to protract (spread apart) for a deep stretch of the lats and rhomboids.

Make it harder

• Implement a 'dead-stop' at the bottom of each rep by resting the bar on the pins to eliminate all elastic energy.
• Add a 3-5 second isometric hold at the top of each repetition to increase time under tension for the mid-back.

Frequently asked

What muscles does the barbell lying close grip underhand row on rack work?

The barbell lying close grip underhand row on rack primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell lying close grip underhand row on rack?

The barbell lying close grip underhand row on rack uses barbell and weight plate.

Is the barbell lying close grip underhand row on rack good for beginners?

The barbell lying close grip underhand row on rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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