Barbell Lying Close-Grip Overhand Row on Rack
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell lying close-grip overhand row on rack is a chest-supported (seal-row style) back exercise that targets the lats, mid and lower traps, and the teres/infraspinatus muscles of the upper back. You lie face-down on a flat bench set in a rack and pull a barbell up to the underside of the bench, which removes momentum and lower-back involvement so the back muscles do all the work. The rear delts and forearm flexors (brachialis, brachioradialis) assist.
Barbell Lying Close-Grip Overhand Row on Rack: So führst du sie aus
- 1Set a flat bench inside a rack, high enough that a loaded barbell can hang at arm's length below it without touching the floor.
- 2Lie face-down (prone) on the bench with your chest and hips supported and your head past the end of the bench.
- 3Reach down and take a close, overhand (pronated) grip on the barbell, hands roughly shoulder-width or slightly narrower.
- 4Let the bar hang at full arm extension and pull your shoulder blades down to set your back before the first rep.
- 5Row the bar up toward the underside of the bench by driving your elbows back and squeezing your shoulder blades together.
- 6Pause briefly when the bar nears the bench, keeping your chest pinned to the pad and your neck neutral.
- 7Lower the bar under control back to full extension, feeling a stretch across your lats without letting your shoulders roll forward.
- 8Complete your reps, then lower the bar to the safeties or floor and set it down with control.
Technik-Tipps
- Keep your chest and hips glued to the bench for the whole set — the chest support is what eliminates momentum and isolates the back.
- Lead with your elbows and think of pulling them toward your hips, rather than curling the bar with your arms.
- Squeeze your shoulder blades together at the top of each rep to fully engage the mid and lower traps.
- Use a controlled tempo and a full stretch at the bottom; this is an isolation-style row, so leave the ego weight off.
- Make sure the bar can hang freely below the bench and set the rack safeties so you can bail the bar without it landing on you.
Häufige Fehler
- Letting your chest lift off the bench to heave the weight up, which reintroduces the momentum the chest support is meant to remove.
- Loading too heavy and only doing half-reps, so the bar never reaches the bench and the upper back never fully contracts.
- Turning the movement into a biceps curl by bending only at the elbows instead of driving the elbows back and retracting the shoulder blades.
- Cranking your neck up to look forward, which strains the cervical spine — keep your head down and neck neutral.
- Shrugging the shoulders toward your ears at the top instead of pulling the shoulder blades down and together, losing lat and lower-trap tension.
Häufig gestellte Fragen
What muscles does the barbell lying close-grip overhand row work?
It targets the lats, teres major and minor, infraspinatus, and the middle and lower fibers of the trapezius. The rear delts, brachialis, and brachioradialis assist as synergists.
Why row lying on a bench instead of standing (bent-over row)?
Lying face-down on a chest-supported bench removes momentum and takes your lower back out of the lift, so the back muscles do the work with far less cheating and spinal stress than a bent-over row.
What does the close overhand grip change?
A close, pronated (overhand) grip with elbows tracking back emphasizes the upper-back muscles — the mid and lower traps and teres/rear-delt region — while still working the lats through a full range.
How many sets and reps should I do?
Because this is an isolation-style row, moderate loads work best. Aim for 3–4 sets of 8–12 reps with a full stretch and a controlled squeeze at the top.
Is this row good for beginners?
Yes. The chest support makes it easier to learn proper rowing mechanics than a free-standing bent-over row, since you can focus on pulling with your back instead of bracing your spine.
