Barbell Lying Close-Grip Underhand Row On Rack
Barbell Lying Close-Grip Underhand Row On Rack Exercise Description
The Barbell Lying Close‑Grip Underhand Row on Rack is a horizontal pulling variation performed prone on a bench with the barbell set below the bench on rack pins or blocks. Lying face‑down removes hip hinge and torso momentum, emphasizing controlled scapular retraction and depression throughout the pull. Primary movers include the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids, with assistance from the elbow flexors (biceps brachii, brachialis, brachioradialis). The close, underhand (supinated) grip encourages the elbows to track near the torso and can make it easier to maintain shoulder external rotation while pulling to the lower chest/upper abdomen. The goal is smooth, full‑range reps with a neutral spine, steady chest contact on the bench, and deliberate shoulder‑blade motion from protraction at the bottom to firm retraction at the top.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Teres Major
- Stabilizing Muscles: Infraspinatus, Multifidus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Lying Close-Grip Underhand Row On Rack Exercise
‘- Set a flat bench inside a rack. Position the bar on pins or blocks so it hangs freely beneath the bench when you lie prone.
– Lie face‑down with your sternum centered on the bench; head in line with your spine. Lightly brace your legs and keep your ribcage and pelvis in contact with the pad.
– Grasp the bar with an underhand grip, hands about shoulder‑width or slightly narrower. Keep wrists straight and forearms vertical under the bar.
– Before pulling, set your shoulders: draw the shoulder blades down and together without shrugging.
– Row the bar toward your lower chest/upper abdomen. Keep elbows close to your sides and the neck neutral.
– Pause briefly at the top with the shoulder blades retracted; avoid bouncing the bar against the bench or rack.
– Lower the bar under control until the arms are straight and the shoulder blades protract comfortably.
– Maintain a neutral spine throughout; do not lift your chest off the bench or use leg drive.
– Return the bar to the pins carefully when finished.
Barbell Lying Close-Grip Underhand Row On Rack Tips
‘- Center your sternum on the bench and keep your head in line with your spine.
– Keep your ribcage and pelvis in steady contact with the bench while you lightly brace your legs.
– Use a close underhand grip about shoulder‑width or slightly narrower.
– Keep your wrists straight with your forearms vertical under the bar.
– Before each rep, draw your shoulder blades down and together without shrugging.
– Row the bar toward your lower chest/upper abdomen, keeping your elbows close to your sides.
– Maintain a neutral neck; don’t crane your head up or let it drop.
– Pause briefly at the top with your shoulder blades firmly retracted, without bouncing the bar.
– Lower the bar under control until your arms are straight and your shoulder blades protract comfortably.
– Maintain a neutral spine and keep your chest on the bench without using leg drive.
Barbell Lying Close-Grip Underhand Row On Rack Beginner Introduction
The Barbell Lying Close‑Grip Underhand Row on Rack is a strict barbell row performed while lying face‑down on a flat bench placed over a bar held on rack pins or blocks. Because the lifter is supported along the torso, the hips and trunk contribute very little, turning this into a pure horizontal pulling drill. The movement centers on driving the shoulder blades down and back as the bar travels toward the area just below the chest, then letting them glide forward again as the arms straighten.
This setup targets the mid and upper back, including the lats, traps, and upper back muscles between the shoulder blades, while also involving the rear shoulders, biceps, and forearms. A relatively narrow, palms‑up grip encourages the arms to stay close to the sides and can support comfortable shoulder positioning as the bar approaches the body. The overall theme is controlled, smooth repetitions with the torso resting firmly on the bench, the spine following its natural curve, and intentional, flowing motion through the full reach and squeeze of each pull.