Close Grip Row
This back exercise mainly works your traps, rhomboids and erector spinae, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Close Grip Row
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.
Muscles worked
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi,Infraspinatus,Biceps
Tertiary Muscles
Middle Shoulders, Front Shoulders
