Barbell Narrow Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The barbell narrow row is a bent-over rowing exercise that uses a close grip to load the back, primarily targeting the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper trapezius. The posterior deltoids, brachialis, and brachioradialis assist, making it a strong mass-and-strength builder for the mid-back and a staple horizontal pull.
Barbell Narrow Row: So führst du sie aus
- 1Load the barbell and stand with your feet about hip-width apart, the bar over your mid-foot.
- 2Grip the bar overhand with your hands closer than shoulder-width, then lift it by standing tall.
- 3Hinge at your hips to a bent-over position with your torso 15–45° above parallel, keeping a flat back and a slight knee bend.
- 4Let the bar hang at arm's length under your shoulders and brace your core to lock the torso angle.
- 5Pull the bar toward your lower ribs or upper waist, driving your elbows back and close to your sides.
- 6Squeeze your shoulder blades together at the top, keeping your wrists straight and the bar near your body.
- 7Lower the bar under control until your arms are fully extended and your lats stretch.
- 8Complete your reps, then hinge the bar back to the floor or rack it with a flat back.
Technik-Tipps
- Keep the close grip and drive your elbows back rather than out to bias the lats and mid-back over the upper traps.
- Hold your torso angle fixed for the whole set so the back muscles do the work instead of momentum from your hips.
- Initiate each rep by retracting your shoulder blades, then finish by pulling with the elbows.
- Brace your core and keep a neutral spine throughout to protect your lower back under load.
- Use straps or set the bar on a rack between heavy sets if your grip fails before your back does.
Häufige Fehler
- Using your hips and lower back to heave the weight up, which turns the row into a partial deadlift and risks lumbar strain.
- Rounding the back during the lift, which loads the spine unsafely and removes tension from the lats.
- Standing too upright between reps so the movement becomes a shrug instead of a horizontal row, shifting work off the lats.
- Flaring the elbows wide despite the narrow grip, which reduces lat engagement and stresses the shoulders.
- Yanking the bar with bent wrists, which wastes force on the forearms and limits how much the back can pull.
Häufig gestellte Fragen
What muscles does the barbell narrow row work?
It primarily targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper trapezius. The posterior deltoids, brachialis, and brachioradialis assist as synergists.
How narrow should my grip be?
Set your hands closer than shoulder-width, just inside where you would grip a standard barbell row. The narrow grip lets your elbows track close to your sides, which emphasizes the lats and mid-back.
What is the difference between a narrow row and a regular barbell row?
Both are bent-over barbell rows. The narrow row uses a closer grip so your elbows stay tucked, biasing the lats and inner back, while a wider grip pulls more from the upper back and rear delts.
Is the barbell narrow row good for beginners?
Yes, once you can hold a flat-back hinge. Start light to groove the torso angle and the elbows-back pull before adding weight, since the bent-over position can strain the lower back if done with a rounded spine.
How many sets and reps should I do?
Three to four sets of 8–12 reps suits most lifters building back size and strength. Use a weight you can pull with a fixed torso and no lower-back heaving.
