Barbell Lying Close-Grip Overhand Row on Rack
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the Barbell Lying Close-Grip Overhand Row on Rack
The Barbell Lying Close-Grip Overhand Row on Rack is a strength training exercise that primarily targets the muscles in the back, shoulders, and arms. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, who seek to improve their upper body strength and muscular endurance. Incorporating this exercise into your routine can enhance your posture, improve athletic performance, and contribute to a more balanced physique.
Performing the: A Step-by-Step Tutorial Barbell Lying Close-Grip Overhand Row on Rack
- Stand facing the barbell with your feet shoulder-width apart, then lean forward slightly from your hips, keeping your back straight.
- With your palms facing down, grasp the barbell with a close grip (hands closer than shoulder-width apart).
- Pull the barbell towards your abdomen, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
- Slowly lower the barbell back to the starting position, ensuring your movements are controlled and steady, then repeat the exercise for your desired number of repetitions.
Tips for Performing Barbell Lying Close-Grip Overhand Row on Rack
- Proper Grip: Hold the barbell with an overhand grip, hands shoulder-width apart. Don't grip the barbell too wide or too close, as this can strain your wrists and limit the effectiveness of the exercise.
- Controlled Movement: When pulling the barbell towards your torso, ensure that you are using your back muscles and not your arms. The movement should be controlled and slow, both when lifting and lowering the barbell. A common mistake is to jerk the barbell up quickly, which can lead to injury and doesn't effectively work your muscles.
- Keep Your Neck Neutral: Another common mistake is to crane your
Barbell Lying Close-Grip Overhand Row on Rack FAQs
Can beginners do the Barbell Lying Close-Grip Overhand Row on Rack?
Yes, beginners can do the Barbell Lying Close-Grip Overhand Row on Rack exercise. However, it's important to start with a light weight to get used to the movement and form. This exercise requires good control and stability, so it's crucial to ensure the correct form is being used to prevent any injuries. It's also recommended to have a spotter or a trainer around for safety, especially for beginners.
What are common variations of the Barbell Lying Close-Grip Overhand Row on Rack?
- Smith Machine Lying Close-Grip Overhand Row: In this variation, the exercise is performed on a Smith machine, which provides stability and control over the movement.
- Barbell Lying Wide-Grip Overhand Row on Rack: This variation involves a wider grip on the barbell, which targets different muscle groups in the back.
- Cable Machine Lying Close-Grip Overhand Row: This variation uses a cable machine, allowing for a smoother, more controlled motion and constant tension on the muscles.
- Barbell Lying Underhand Grip Row on Rack: This variation involves an underhand grip on the barbell, which targets the muscles in a different way and can help improve grip strength.
What are good complementing exercises for the Barbell Lying Close-Grip Overhand Row on Rack?
- Pull-ups are another exercise that pairs well with Barbell Lying Close-Grip Overhand Row on Rack, as they both target the latissimus dorsi and the biceps, enhancing the strength and endurance of these muscle groups for better performance in the rowing movement.
- The Seated Cable Row is a suitable complementary exercise as it mimics the rowing motion, focusing on the middle back, biceps, and lats, which can help improve the form and strength needed for the Barbell Lying Close-Grip Overhand Row on Rack.
Related keywords for Barbell Lying Close-Grip Overhand Row on Rack
- Barbell back workout
- Close-Grip Overhand Row exercise
- Barbell Row on Rack
- Back strengthening exercises
- Barbell workouts for back
- Close-Grip Overhand Back Row
- Gym exercises for back
- Barbell Lying Row technique
- Overhand Barbell Row on Rack
- Back muscle building exercises with barbell