Back · Barbell
Barbell Lying Close Grip Underhand Row-on-Rack
The barbell lying close grip underhand row-on-rack is an inverted bodyweight row variation performed against a stationary racked bar. It heavily targets the lats, mid-back, and biceps with minimal spinal compression, fitting well into any pulling session or upper-body routine.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men
How to do it
- Set a barbell on a rack at about hip height.
- Lie face-up underneath the bar and grip it with an underhand grip, hands close together.
- Hang with your body in a straight line from head to heels, only your heels touching the ground.
- Pull your chest up to the bar, keeping elbows close to your body.
- Lower back down with control.
Common mistakes
- Sagging at the hips or overarching the lower back, which disengages the core and strains the lumbar spine.
- Flaring the elbows outward, which shifts tension away from the lats and strains the front of the shoulders.
- Cutting the range of motion short before the chest touches the bar, preventing full peak contraction of the back musculature.
- Kipping or using momentum to pull up, which reduces muscular tension and compromises control.
Tips
- Adjust the difficulty by changing the rack height or by elevating your feet on a bench.
- Keep your elbows tucked tightly against your ribs throughout the entire pulling and lowering phases.
- Squeeze your glutes and brace your abdomen to keep your body in a rigid, straight plank.
Sets and reps
Perform 3–4 sets of 8–15 reps with 60–90 seconds of rest between sets to target back hypertrophy and pulling endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe for the lower back?
Yes, because your heels remain on the floor and your torso is suspended horizontally, the movement places negligible axial compression on the lumbar spine. If any sharp pain occurs, stop immediately and consult a medical specialist.
How does the underhand close grip change the muscle emphasis?
The underhand grip significantly increases biceps recruitment and places greater emphasis on the lower lats compared to a wide overhand grip.
