Barbell Narrow Row
Description
The barbell narrow row is a bent-over rowing variation performed with a close, narrow grip. The close hand position lengthens the lat pull and increases biceps involvement, building a thicker, more contracted back than a wide-grip row. It is a strong choice for lat and rhomboid development.
Muscle Group
Equipment Required
Barbell Narrow Row Instructions
- Stand over a loaded barbell with feet shoulder-width apart.
- Bend at the hips and knees to grip the bar with hands close together, about 6 to 8 inches apart.
- Use an underhand or overhand grip based on preference.
- Pull your shoulders back, brace your core, and lift your chest.
- Hinge forward to bring your torso roughly parallel to the floor.
- Pull the bar up to your lower chest by driving your elbows back.
- Squeeze your shoulder blades together hard at the top.
- Lower the bar back down with control to a full stretch.
Barbell Narrow Row Form & Visual
Barbell Narrow Row Benefits
- Maximizes lat contraction with a close grip
- Stronger biceps engagement than wide-grip rows
- Builds upper and middle back thickness
- Pairs well with wide-grip pulls for full back development
- Can be loaded heavily for progressive overload
- Improves grip strength and forearm work
Barbell Narrow Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle and lower)
- Biceps brachii
- Posterior deltoid
- Erector spinae
Barbell Narrow Row Variations & Alternatives
- Barbell Bent Over Row
- T-Bar Row
- Pendlay Row
- Dumbbell One Arm Row
