Also known as: narrow-grip inverted row, narrow rows, inverted row, australian row, narrow australian rows

What is Close Grip Row?

Close Grip Row is a low-bar, pronated-grip bodyweight row performed with hands closer than shoulder width to emphasize the mid-back, lats and biceps. It’s an easy-level pulling exercise that builds scapular control and arm pulling strength while requiring core bracing and full-body tension for safe, controlled reps.

How to Do Close Grip Row

  1. Set up position: Position yourself under a low pull-up bar with feet extended, body straight from head to heels, heels on floor and shoulders depressed.
  2. Grip the bar: Take a pronated grip slightly narrower than shoulder-width, thumbs around bar; keep wrists neutral and hands aligned to avoid torque.
  3. Brace and align: Squeeze glutes, brace core, and maintain a straight line head-to-heels; depress shoulders away from ears before initiating movement.
  4. Retract scapula first: Retract scapula first - pull shoulder blades together to engage mid-back, then flex elbows to start the row; avoid arm-only pulling.
  5. Pull and lower: Pull the bar to your lower chest, squeeze mid-back at top, pause briefly; lower under control to full arm extension.

Muscle Groups

Back, Biceps, Latissimus

Description

Take a pronated (overhand) grip, hands closer than shoulder width but not completely next to each other, position yourself underneath the bar. Start with your arms full extended, shoulders depressed (down, away from your ears). Squeeze your glutes and brace your core, your body should form a straight line head to heels. Maintain this position throughout.

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull the bar to your chest.

Squeeze at the top, mid back engaged, lower to the start. Repeat for repetitions.

Be sure to initiate each rep with your scapula and not your arms, and maintain total body tension.
Movement Group: Pull
Equipment: Low Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Close Grip Row?

The Close Grip Row strengthens the lats, mid-back and biceps while improving scapular control and posture. It builds horizontal pulling strength, reinforces full-body tension and core stability, and requires minimal equipment - great for beginners.

What common mistakes should I avoid?

Common mistakes include starting the rep with the arms instead of scapular retraction, letting hips sag, flaring elbows wide, using momentum, and incomplete range of motion. Focus on scapular pull, neutral spine, full extension and controlled tempo.

How can I progress or regress this exercise?

Regress by raising the bar or bending knees to reduce load; progress by lowering body angle, elevating feet, adding weight or using rings. Alternatives include inverted rows, wide-grip rows, lat pull-downs or assisted pull-ups to target similar muscles.