Barbell Lying Close-Grip Overhand Row On Rack

The Barbell Lying Close-Grip Overhand Row on Rack is a compound exercise that primarily targets the muscles in your back, specifically the latissimus dorsi, rhomboids, and lower trapezius muscles. This exercise also engages the biceps, forearms, and core muscles for stability. It involves lying face down on a bench with a barbell placed on the floor right in front of the bench, at about hip height. To perform this exercise, you'll start by lying face down on the bench with your chest centered on the edge. Grab the barbell with a close overhand grip, wider than shoulder-width apart, with your palms facing away from your body. Your arms should be fully extended and perpendicular to the floor. Next, brace your core and squeeze your shoulder blades together as you pull the barbell up toward your upper abdomen, making sure to keep your elbows close to your sides. Focus on using your back muscles to initiate and control the movement, rather than relying on momentum. At the top of the movement, squeeze your back muscles for a moment, then slowly lower the barbell back down to the starting position. Repeat for the desired number of reps, always maintaining proper form and control throughout. The Barbell Lying Close-Grip Overhand Row on Rack is an effective exercise for targeting the back muscles and improving overall upper body strength. Be sure to select an appropriate weight that challenges you without sacrificing good form. As always, it's important to listen to your body, start with lighter weights if you're a beginner, and gradually increase the load as you progress.

Instructions

• Start by setting an Olympic barbell on the rack at about waist height.
• Load the desired weight onto the barbell.
• Stand facing the barbell with your feet hip-width apart, and then bend forward at the waist to hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
• Ensure that your knees are slightly bent, and your back is straight and parallel to the floor.
• Pull the barbell up towards your chest, leading with your elbows. Keep your back straight, and squeeze your shoulder blades together at the top of the movement.
• Slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise.
• Engage your core muscles to stabilize your body during the movement.
• Keep your shoulder blades pulled back and down to fully engage your upper back muscles.
• Use a weight that challenges you but still allows you to maintain good form.
• Control the movement by slowly lowering the barbell back down.
• Mix up your grip by alternating between overhand and underhand grips.
• Incorporate a resistance band or cable machine for added difficulty.
• Ensure that your wrists are straight and aligned with your forearms to avoid strain.
• Take deep breaths and exhale when exerting force during the movement.
• Consider incorporating other exercises that target the same muscle groups for a well-rounded workout.