Strengthen Back and Biceps with Close Grip Row

Close Grip Row

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand with feet hip-width apart, holding dumbbells with a neutral grip. Keep the dumbbells pressed together throughout. Hinge at the waist with a straight back. Pull the dumbbells close to your abdomen, squeezing the shoulder blades together.

Common Mistakes

Avoid rounding the back. Ensure you maintain the pressure between the dumbbells throughout the movement.

Breathing

Inhale as you extend arms; exhale when pulling the dumbbells towards your waist.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Erector Spinae

Secondary Muscles

Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi,Infraspinatus,Biceps

Tertiary Muscles

Middle Shoulders, Front Shoulders