Bodyweight Standing Close-Grip Row 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Standing Close-Grip Row is an effective bodyweight exercise that primarily targets the upper back, with secondary emphasis on the biceps. This exercise involves standing and pulling your body upwards towards your hands while maintaining a close-grip position, activating the muscles in the upper back and arms. It requires no equipment, making it a great option for individuals who want to build upper back strength and improve posture without needing gym equipment. The close-grip position helps to intensify the engagement of the biceps, adding a secondary benefit of arm development. This movement also helps improve overall pulling strength and coordination.
How to Perform
Stand upright with your arms extended in front of you, holding onto a bar with your palms facing one another and your hands positioned close together.
Slightly lean back, maintaining a straight posture while keeping your heels planted on the ground. Continue until your arms are fully extended, supporting your body weight.
Engage your upper back and arms by pulling your body toward the bar. Bend your elbows and focus on squeezing your shoulder blades together, ensuring your body remains aligned throughout the motion.
Gradually straighten your arms and lean back to return to the starting position, maintaining full control and ensuring your body stays in a straight line throughout the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: Keep your core muscles engaged during the entire exercise. This helps maintain stability and also strengthens the abdominal area. A common error is neglecting the core and concentrating only on the arm movements.
Maintain Controlled Motion: Avoid quick or jerky actions. Pull your body towards the bar in a steady, deliberate manner, then slowly return to the starting position with the same control. Uncontrolled movements can result in strain and won’t effectively target the muscles.
Use Full Range of Motion: Maximize the effectiveness of the exercise by ensuring you move through a full range of motion, fully extending your arms and pulling your body towards the bar completely. This ensures optimal engagement of the muscles and better results.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging your body or jerking to pull yourself towards the bar. This reduces the effectiveness of the exercise and can lead to unnecessary strain on your muscles and joints. Focus on smooth, controlled movements to ensure the target muscles (upper back and biceps) are fully engaged.
Don’t Overarch Your Back: Keep your body straight throughout the movement. Overarching or excessively leaning back can strain your lower back and compromise your form. Maintaining a neutral spine ensures proper muscle activation and reduces the risk of injury.
Don’t Neglect Your Core: Failing to engage your core can lead to imbalance and a lack of control during the exercise. Make sure to tighten your core to support your back and stabilize your body, preventing unnecessary energy loss and protecting your spine.
Avoid Elbow Flaring: Keep your elbows close to your body while pulling yourself up. Letting your elbows flare out to the sides can place undue stress on your shoulders and reduce the effectiveness of the exercise. This ensures that the focus stays on the upper back and biceps.
Don’t Rush the Movement: Avoid speeding through the exercise. Rushed movements reduce muscle engagement and increase the likelihood of injury. Slow down both the pulling and returning phases of the exercise to maintain control and maximize muscle activation.
Don’t Use Too Wide of a Grip: A too-wide grip can take the focus off the target muscles, particularly the upper back. Keeping your hands close together ensures better muscle activation and prevents excessive strain on your wrists and shoulders.
Avoid Not Using Full Range of Motion: Not fully extending your arms or completing the pull can limit the effectiveness of the exercise. Ensure you move through the full range of motion to maximize muscle engagement and ensure you're targeting the correct muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
