Description

The bodyweight standing close-grip row is an effective exercise for targeting the upper back muscles and improving overall upper body strength.

Starting Position

Stand upright with feet hip-width apart and knees slightly bent. Grip a bar or handle at chest level with hands close together.

Technical Execution

Pull the bar towards your chest by squeezing the shoulder blades together, then slowly return to the starting position with control.

Range of Motion

Ensure a full range of motion by letting the arms fully extend at the bottom and pulling the bar as close to the chest as possible at the top.

Variations

Variations include using different grip widths or angles to target different areas of the back.

Common Mistakes

Common mistakes include rounding the back, shrugging the shoulders, and using momentum to complete the movement.

Practical Advice

Focus on engaging the back muscles and pulling the elbows back while keeping a strong core throughout the movement.

Additional Notes

This exercise can be modified by adjusting foot position or adding external resistance for progression.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

upper back

Secondary Muscles