Also known as: close-grip inverted row, narrow inverted row, close-grip australian row, pronated close row, narrow horizontal row

What is Diamond Row?

Diamond Row is an easy inverted row performed with a close, overhand grip that targets the lats, biceps and mid-back. It trains scapular retraction and horizontal pulling while requiring core tension and a straight body line for stable form.

How to Do Diamond Row

  1. Set position: Grip a low bar with a close, pronated grip. Extend arms, depress shoulders, squeeze glutes and brace core so your body forms a straight line.
  2. Retract scapula: Initiate each rep by pulling your shoulder blades together to engage the mid-back before any elbow movement to protect the shoulders.
  3. Pull to chest: Drive elbows back and bend them to pull the bar to your lower chest while keeping elbows close and torso rigid.
  4. Squeeze and hold: Pause at the top and actively squeeze the mid-back and biceps for a controlled second to reinforce scapular engagement and muscle tension.
  5. Lower with control: Slowly extend the arms while maintaining scapular depression and core tension, returning to full extension without letting hips sag or shoulders rise.

Muscle Groups

Biceps, Latissimus, Back

Description

Take a pronated (overhand) grip, hands close together, 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 Diamond Row?

Diamond Rows build horizontal pulling strength, enhance scapular retraction, and target the lats, biceps and mid-back. They improve posture, shoulder stability and transfer to other pulling movements like pull-ups and rows.

What common mistakes should I avoid with Diamond Rows?

Avoid initiating reps with the arms, letting hips sag, or shrugging the shoulders. Also prevent short-range reps; start with scapular retraction and maintain full-body tension for safe, effective reps.

How can I progress or regress the Diamond Row?

Regress by raising the bar angle or bending knees to reduce load. Progress by lowering the bar, elevating feet, adding weight (vest/plate), or working single-arm variations for increased difficulty.