Barbell Lying Close-Grip Underhand Row On Rack

Body Part: Back

Muscle: Back

Equipment: Barbell

Barbell Lying Close-Grip Underhand Row On Rack is a chest-supported rowing variation that lets you train the lats and upper back without having to hold a bent-over hinge for the whole set. The image shows a flat bench placed over a low-racked barbell so you can lie face down, reach underneath the bench, and row with a narrow underhand grip. That setup matters because it fixes the torso, removes most leg drive, and makes each rep come from the shoulders, elbows, and upper back instead of from body swing.

The underhand grip changes the feel of the row. With the palms turned up and the elbows kept close, the lats usually take a stronger role while the biceps and forearms help finish the pull. The chest-supported position also makes it easier to keep the ribcage down and the neck long, which is useful if you want a strict back movement that stays honest when the load gets challenging.

A good repetition starts with the bar hanging straight under the bench and ends when the bar is pulled toward the lower ribs or upper stomach. The elbows should travel back and slightly down, not flare wide or shrug up. At the top, the shoulder blades can squeeze together briefly, but the chest should stay in contact with the bench. Lower the bar under control until the arms are straight again and the shoulders are still organized.

This exercise fits well in back-focused sessions, accessory work, or any program that benefits from a strict horizontal pull. It is especially useful when you want rowing volume without stressing the lower back. Keep the setup precise, use a load you can lower slowly, and stop the set if the bench contact breaks, the neck cranes upward, or the movement turns into a shrugging heave.

Instructions

• Set a flat bench over a barbell that is racked low enough for the plates to clear the floor when you lie face down on the bench.
• Lie prone with your chest and upper abdomen supported, your feet planted behind you, and your head in line with your spine.
• Reach under the bench and take a shoulder-width or slightly narrower underhand grip on the bar.
• Let your arms hang straight, then brace your midsection so your ribcage stays in contact with the bench.
• Pull the bar upward by driving your elbows back and slightly down toward your lower ribs or upper stomach.
• Squeeze your shoulder blades together briefly at the top without lifting your chest off the bench.
• Lower the bar slowly until your elbows are straight and your shoulders are back in the hanging start position.
• Keep breathing steady through the set and rerack the bar before sliding off the bench.

Tips & Tricks

• Set the bar low enough that you can start from a full arm hang without the plates touching the floor.
• Keep the grip narrow enough to fit under the bench, but not so narrow that your wrists bend back.
• Think about pulling the elbows toward your hips instead of yanking the hands toward your chest.
• Keep the sternum glued to the bench; if your chest lifts, the set is getting too heavy.
• A brief pause at the top makes it harder to cheat with momentum.
• Lower the bar with a slow count so the lats stay loaded through the eccentric phase.
• Keep your chin tucked or your forehead lightly supported so your neck does not crane upward.
• Stop the set when the pull turns into a shrug, the lower back arches hard, or the bar path gets sloppy.

Frequently Asked Questions

What muscles does Barbell Lying Close-Grip Underhand Row On Rack work?

It mainly trains the lats and upper back, with the biceps and forearms assisting because of the underhand grip.

Why use a bench over the rack instead of rowing bent over?

The bench supports your torso, so you can row strictly without having to hold a hip hinge or fight lower-back fatigue.

Where should the bar touch at the top of the rep?

Aim for the lower ribs or upper stomach, depending on your arm length and bench height, rather than reaching to the chest.

How close should my hands be on the bar?

Use a narrow grip, roughly shoulder width or slightly inside it, so your hands clear the bench while your elbows stay tucked.

Can beginners do this exercise?

Yes, if the setup is stable and the load is light enough to keep the chest on the bench and the reps controlled.

What is the most common mistake with this row?

The biggest mistake is turning it into a heave by lifting the chest, shrugging the shoulders, or bouncing the bar off the start.

What should I do if my wrists feel uncomfortable?

Try a slightly wider underhand grip and keep the wrists stacked so they do not fold back under the load.

Can I replace this with another row variation?

A chest-supported dumbbell row or a chest-supported machine row can cover a similar pattern if you do not have a low rack setup.