Barbell Lying Close-Grip Underhand Row on Rack

Barbell Lying Close-Grip Underhand Row on Rack

The Barbell Lying Close-Grip Underhand Row on Rack is an effective compound exercise that targets the muscles in your back, including the rhomboids, lats, and traps, as well as the biceps and forearms. This exercise, commonly performed in both home and gym settings, can help improve your overall upper body strength and posture. To perform this exercise, you'll need a barbell and a sturdy rack or platform to lie on. The underhand grip (palms facing up) targets the biceps more intensely, while the close-grip targets the inner back muscles. Begin by positioning yourself face down on the rack, making sure your chest is supported and your feet are securely planted on the ground. Grasp the barbell with your hands close together, slightly narrower than shoulder-width apart, and in an underhand grip. Keep your elbows tucked in close to your body and your back straight. With control, pull the barbell up towards your lower chest, squeezing your back muscles as you lift. Pause for a moment at the top of the movement and slowly lower the barbell back down to the starting position. Remember, proper form is crucial for this exercise to avoid straining your lower back or shoulders. Engage your core, maintain a neutral spine, and avoid jerking or swinging the weight. Focus on initiating the movement from your back muscles rather than relying solely on your arms. When incorporating the Barbell Lying Close-Grip Underhand Row on Rack into your workout routine, aim for 2-3 sets of 8-12 repetitions with appropriate weight selection. As always, it's essential to listen to your body, start with lighter weights to perfect your technique, and gradually increase the load as you gain strength. Including exercises like the Barbell Lying Close-Grip Underhand Row on Rack in your workout routine can contribute to a well-rounded strength training program, promoting balanced muscle development and enhancing your overall fitness level.

Instructions

  • Set the barbell on the rack at about knee height.
  • Stand facing the rack and position your feet shoulder-width apart.
  • Bend your knees slightly, hinge at your hips, and lean forward, maintaining a straight back.
  • Grasp the barbell with an underhand grip that is narrower than shoulder-width apart.
  • Keep your elbows close to your body and pull the barbell up towards your lower chest, squeezing your back muscles.
  • Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent excessive swaying.
  • Keep your elbows close to your body as you pull the barbell towards your torso to target the muscles in your upper back.
  • Maintain a neutral spine and avoid rounding your back to reduce the risk of injury.
  • Exhale as you pull the barbell towards your chest and inhale as you return to the starting position.
  • Adjust the weight on the barbell to challenge yourself while maintaining proper form.
  • If using a rack, ensure that the barbell is securely set at an appropriate height before starting the exercise.
  • If you're new to this exercise, start with a lighter weight and gradually increase the intensity as you become more comfortable and confident with the movement.
  • Focus on a controlled and smooth motion throughout the exercise rather than relying on momentum.
  • Perform the exercise in front of a mirror, if possible, to monitor your form and ensure proper technique.
  • Consider incorporating variations of this exercise, such as supine rows or T-bar rows, to target different muscles in your back.
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