Barbell Lying Close Grip Overhand Row on Rack
Description
The barbell lying close grip overhand row on rack is an inverted style row using a barbell set in a power rack. The close overhand grip targets the upper back and lats with no compression on the lower back.
Muscle Group
Equipment Required
Barbell Lying Close Grip Overhand Row on Rack Instructions
- Set a barbell in a rack at about waist height.
- Lie underneath the bar and grip it with a close overhand grip.
- Plant your feet on the floor with knees bent or legs straight.
- Hang from the bar with arms fully extended and body straight.
- Brace the core and squeeze the glutes to keep the body rigid.
- Pull the chest up to the bar by driving the elbows down and back.
- Squeeze the upper back at the top for a brief pause.
- Lower yourself slowly back to full arm extension and repeat.
Barbell Lying Close Grip Overhand Row on Rack Form & Visual
Barbell Lying Close Grip Overhand Row on Rack Benefits
- Builds upper back and lat strength with no spinal compression.
- Close overhand grip emphasizes the rhomboids and rear delts.
- Engages the biceps and forearms through the pull.
- Easy to scale by adjusting the bar height.
- Excellent assistance work for pull ups and rows.
- Trains horizontal pulling with full bodyweight resistance.
Barbell Lying Close Grip Overhand Row on Rack Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Posterior deltoid
- Biceps brachii
Barbell Lying Close Grip Overhand Row on Rack Variations & Alternatives
- Inverted Row
- Bodyweight Row
- Smith Machine Inverted Row
- Underhand Inverted Row
