Barbell Lying Close-Grip Underhand Row on Rack
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell lying close-grip underhand row on rack is a chest-supported back exercise that builds the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, with the biceps, brachialis, brachioradialis, and rear deltoids assisting. Lying face-down on a bench inside a rack removes momentum and lower-back strain, so a close, supinated grip can pull the bar straight to the bench through a full range. It's ideal for lifters who want strict, lat-focused rowing without cheating.
Barbell Lying Close-Grip Underhand Row on Rack: So führst du sie aus
- 1Set a flat bench inside the rack and rest a loaded barbell on safety pins or J-hooks just below bench height, so you can reach it from a face-down position.
- 2Lie chest-down on the bench with your torso fully supported and your head off the end. Let your arms hang straight down to the bar.
- 3Take a close underhand (supinated) grip, hands about shoulder-width or slightly inside, palms facing up toward you, thumbs wrapped around the bar.
- 4Brace your core and lift the bar a few inches off the pins to take the slack, keeping your shoulders pulled down away from your ears.
- 5Drive your elbows up and back, keeping them tucked close to your sides, and pull the bar toward the underside of the bench until it touches or nearly touches.
- 6Squeeze your shoulder blades together at the top and hold for a moment without shrugging or lifting your chest off the bench.
- 7Lower the bar under control until your arms are fully extended and the lats are fully stretched.
- 8Complete your reps, then set the bar back onto the pins and rest it securely before standing up.
Technik-Tipps
- Keep your chest flat against the bench the whole set — the support is what lets you row strictly, so don't lift off it to heave the weight up.
- Lead the pull with your elbows, not your hands, to keep tension on the lats and middle/lower traps rather than the biceps.
- Keep the close, underhand grip relaxed and let the elbows tuck naturally; this supinated position deepens lat involvement.
- Set the safety pins so the bar starts in reach but never below where you can safely lower it, and re-rack onto the pins between sets rather than dropping it.
Häufige Fehler
- Using a bench set too high so the bar can't reach your torso, which cuts the range short and leaves the lats and traps under-worked.
- Yanking with the biceps and curling the bar up instead of driving the elbows back, which steals work from the back muscles you're trying to train.
- Lifting the chest off the bench to gain leverage, which reintroduces momentum and defeats the whole point of the chest-supported setup.
- Shrugging the shoulders up toward the ears at the top, which loads the upper traps and rounds the shoulders instead of squeezing the scapulae together.
- Rushing the lowering phase, which skips the lat stretch and the eccentric tension that drive growth.
Häufig gestellte Fragen
What muscles does the lying close-grip underhand row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The biceps, brachialis, brachioradialis, and rear deltoids assist as synergists.
Why use an underhand grip instead of overhand?
A supinated (underhand) grip lets your elbows tuck closer to your sides, which deepens latissimus dorsi and lower-trap involvement and tends to give a stronger pull, though it does recruit the biceps a bit more.
Is the chest-supported row better than a bent-over barbell row?
For strict back training, yes — lying face-down on the bench removes lower-back strain and momentum, so the lats and traps do the work instead of your hips and spine. A bent-over row lets you handle more weight but is easier to cheat.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 reps with strict form works well. Since the bench removes cheating, pick a weight you can pull to the bench and lower under control on every rep.
Where should I feel this exercise?
You should feel it across your lats and mid-back, with a squeeze between the shoulder blades at the top. If you mostly feel your biceps, lead with your elbows and lighten the load until the back muscles take over.
