Barbell Lying Close Grip Underhand Row on Rack
Description
The barbell lying close grip underhand row on rack is an inverted row variation with a close supinated grip. The underhand grip increases biceps recruitment and changes the lat angle for variety.
Muscle Group
Equipment Required
Barbell Lying Close Grip Underhand Row on Rack Instructions
- Set a barbell in a rack at about waist height.
- Lie under the bar and grip it with a close underhand grip.
- Set your feet on the floor with the body straight from heels to head.
- Hang from the bar with arms fully extended.
- Brace the core and squeeze the glutes to lock in body position.
- Pull your chest toward the bar by driving the elbows back.
- Squeeze the lats and biceps at the top with shoulders pinched.
- Lower yourself slowly to the start and repeat.
Barbell Lying Close Grip Underhand Row on Rack Form & Visual
Barbell Lying Close Grip Underhand Row on Rack Benefits
- Hits the lats hard with the underhand grip.
- Builds biceps strength with a heavy compound pull.
- Trains the back without spinal loading.
- Easy to scale by adjusting the bar height or angle.
- Carryover to chin ups and underhand rows.
- Develops grip and forearm strength through the hang.
Barbell Lying Close Grip Underhand Row on Rack Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius
- Brachioradialis
Barbell Lying Close Grip Underhand Row on Rack Variations & Alternatives
- Inverted Row Underhand Grip
- Chin Up
- Bodyweight Row
- Smith Machine Underhand Row
