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Upper back · Body weight · Beginner

How to do Bodyweight Standing Close-grip Row

The bodyweight standing close-grip row targets the upper back using only body weight for resistance. It involves pulling a bar or handles towards the body while maintaining a bent-over position, focusing on squeezing the shoulder blades together.

Bodyweight Standing Close-grip Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Body weight
Level
Beginner
Category
Back

How to do Bodyweight Standing Close-grip Row, step by step

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the waist, keeping your back straight and your core engaged.
  3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
  4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
  5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Bodyweight Standing Close-grip Row works your upper back as the main mover, with help from your biceps and forearms.

Track Bodyweight Standing Close-grip Row in SPLYT

Bodyweight Standing Close-grip Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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