Barbell Lying Close Grip Underhand Row on Rack

Description

How to do Barbell Lying Close Grip Underhand Row on Rack

1. 01
   Setup

   Set a barbell in a power rack at a height that allows you to grip it with fully extended arms while lying supine on a flat bench.

2. 02
   Setup

   Lie on your back on the bench, positioning yourself so your chest is directly underneath the barbell. Your eyes should be in line with the bar.

3. 03
   Setup

   Grip the barbell with a close, underhand (supinated) grip, placing your hands slightly inside shoulder-width apart.

4. 04

   Brace your core and initiate the pull by squeezing your shoulder blades together, driving your elbows towards your hips, and pulling the barbell upwards towards your lower chest or upper abdomen.

5. 05

   Hold the contracted position briefly, then slowly lower the barbell back to the starting position with control, allowing your arms to fully extend without letting the weight rest on the rack.

6. 06

   Maintain constant tension on your back muscles throughout the entire set, breathing in as you lower the bar and exhaling as you pull it up.

Tips

• Focus on the squeeze: At the top of the movement, consciously squeeze your shoulder blades together as if trying to hold a pencil between them to maximize back muscle activation.
• Control the eccentric phase: Do not let gravity drop the weight; actively resist the descent of the barbell to increase time under tension and promote muscle growth.
• Keep elbows tucked: Maintain your elbows close to your body throughout the entire pulling motion to effectively target the lats and biceps while minimizing shoulder strain.
• Maintain a stable base: Keep your feet flat on the floor or bench and your lower back pressed into the bench to ensure a stable foundation and prevent arching.

Common mistakes

• Using excessive momentum: Avoid jerking the weight up; instead, perform the movement with controlled, deliberate muscle contraction to isolate the target muscles.
• Flaring elbows out wide: Prevent your elbows from moving away from your body; keep them tucked to effectively engage the lats and reduce stress on the shoulder joints.
• Not achieving full arm extension: Ensure a complete range of motion by fully extending your arms at the bottom of the movement to stretch the lats and allow for a powerful contraction.