Close-Grip Barbell Row

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Intermediate

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

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

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Erectors / lower back
• Traps

Alternatives

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