Close-Grip Barbell Row

Close-grip row: the elbows stay tucked against the body.

• Compound
• Barbell
• Intermediate

How to do it

• Grip at shoulder width or slightly narrower with the elbows tucked in
• Hinge at the hips with a neutral back and the torso inclined
• Pull toward your abdomen and squeeze the shoulder blades at the end of the range

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Pull for 1 s to your stomach, lower for 2 s under control; torso braced

Common mistakes

• Standing up out of the hinge on each rep to help move the load
• Flaring the elbows and losing the point of the close grip

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Erectors / lower back
• Traps

Alternatives

• Barbell Row
• Single-Arm Dumbbell Row
• Pendlay Row
• Chest-Supported Machine Row