What is Close Grip Row?
Close Grip Row is a horizontal pulling exercise using a narrow overhand grip that targets the biceps, latissimus dorsi and mid-back. It’s rated easy for beginners but requires strict scapular retraction, a straight body line and tight core to perform safely and effectively.
How to Do Close Grip Row
- Grip and stance: Take a narrow pronated (overhand) grip under a low bar, extend your body straight with heels on the ground and brace your core and glutes.
- Set scapula: Depress and retract your shoulder blades before bending elbows, initiating each rep with mid-back engagement rather than arm pulling to protect shoulders.
- Pull to chest: Drive elbows down and back, pulling the bar toward your lower chest while keeping the torso rigid and hips aligned in one straight line.
- Squeeze and hold: Pause briefly at the top, squeeze the mid-back and biceps, maintain scapular retraction for one to two seconds before lowering under control.
- Lower with control: Extend elbows slowly and control the descent until arms are fully extended, keeping core and glute tension to protect the lower back.
Muscle Groups
Biceps, Latissimus, Back
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
Required 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 builds mid-back and scapular strength while increasing biceps and lat engagement. It improves horizontal pulling strength, posture and scapular control, and reinforces full-body tension for safer pulling mechanics.
What common mistakes should I avoid when doing Close Grip Rows?
Avoid initiating reps with the arms instead of the scapula, letting the hips sag or torso collapse, shrugging shoulders, and using momentum. Focus on scapular retraction, a straight body line and a controlled tempo.
How can I progress or regress the Close Grip Row?
Progress by elevating feet, decreasing body angle, adding a weight vest, or doing single-arm rows and ring variations. Regress by raising bar height, bending knees, using an assisted machine, or performing seated cable rows.