About this exercise
A bodyweight row performed by lying underneath a barbell set at hip height in a squat rack. You pull your chest up to the bar using a close, underhand (supinated) grip to strongly target the lats and biceps.
Barbell Lying Close-Grip Underhand Row on Rack
Step by step instructions, muscle activation and variants for the Barbell Lying Close-Grip Underhand Row on Rack.
MediumRear shouldersTrapezius
How to Perform
- Set a barbell in a squat rack at approximately hip height
- Lie underneath the bar face-up and grip it with an underhand (supinated) close grip, hands shoulder-width apart or narrower
- Straighten your body from head to heels and fully extend your arms
- Brace your core and squeeze your glutes to keep a rigid plank position
- Pull your chest up to the bar by driving your elbows back and squeezing your shoulder blades together
- Hold briefly at the top, then lower yourself in a controlled manner back to the start
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Lying Close-Grip Underhand Row on Rack
The Barbell Lying Close-Grip Underhand Row on Rack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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