Bodyweight Standing Close-grip Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The bodyweight standing close-grip row is a beginner back exercise that primarily targets the lats (latissimus dorsi), the mid and lower traps, and the infraspinatus, teres major and teres minor of the rotator-cuff group. Holding a fixed support with your hands close together, you lean back and pull your chest toward your hands, with the brachialis, brachioradialis and rear delts assisting. The close grip emphasizes the mid-back and needs no weights.
How to do the Bodyweight Standing Close-grip Row
- 1Stand facing a sturdy fixed support (such as a post, railing or upright) at about chest height that can hold your bodyweight.
- 2Grip the support with both hands close together, almost touching, keeping your palms facing each other or down.
- 3Walk your feet slightly toward the support and lean your torso back until your arms are fully extended and your bodyweight is on your heels.
- 4Brace your core, keep your body straight from head to heels, and set your shoulders down away from your ears.
- 5Pull your chest toward your hands by driving your elbows back close to your sides, leading with your elbows rather than your hands.
- 6Squeeze your shoulder blades together at the top until your chest nearly reaches the support.
- 7Lower yourself under control back to the fully extended starting position without letting your shoulders shrug up.
- 8Repeat for your target reps, keeping the movement smooth throughout the set.
Form tips
- Keep your elbows tucked close to your body throughout the pull — this close path is what shifts the work onto the mid-back.
- Lead each rep with your elbows and finish by squeezing your shoulder blades together, not by yanking with your hands.
- Make the exercise harder by walking your feet farther forward so your torso is more horizontal, easier by standing more upright.
- Keep a straight line from head to heels and avoid letting your hips sag or pike up as you tire.
Common mistakes
- Shrugging the shoulders up toward the ears during the pull, which loads the upper traps instead of the mid-back and rotator-cuff muscles you want.
- Flaring the elbows wide, which turns it into a wide-grip row and removes the close-grip mid-back emphasis.
- Rushing the descent and dropping back to the start, losing tension on the lats and traps and cutting the working range short.
- Letting the hips sag or the lower back arch, which breaks the straight body line and strains the spine.
Frequently asked questions
What muscles does the bodyweight standing close-grip row work?
It primarily works the lats (latissimus dorsi), the mid and lower trapezius, and the infraspinatus, teres major and teres minor. The brachialis, brachioradialis and rear deltoids assist as synergists.
What's the difference between a close-grip and a wide-grip row?
A close grip keeps your hands together and elbows tucked, biasing the mid-back and rotator-cuff muscles. A wide grip spreads the hands and flares the elbows, shifting more work to the upper back and rear delts.
Is the bodyweight standing close-grip row good for beginners?
Yes. Because you set the difficulty by how far you lean back, it's easy to scale, needs no weights, and is a safe way to learn back pulling and shoulder-blade control.
How can I make this exercise harder or easier?
Walk your feet forward so your torso is closer to horizontal to make it harder, or stand more upright to make it easier. Slowing the lowering phase also adds difficulty without changing your stance.
How many sets and reps should I do?
For most beginners, 3 sets of 10 to 15 controlled reps works well. Adjust your lean so the last couple of reps are challenging but you can still keep a straight body line.
