Back · Barbell
Barbell Lying Close Grip Underhand Row on Rack
How to do the barbell lying close grip underhand row on rack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a barbell on the low pins of a rack and lie face up underneath it. Grip the bar with a close, underhand grip about shoulder-width apart and hang with your arms extended and body straight. Pull your chest up to the bar by driving your elbows down and back, then lower under control.
- 1Feel your lats and biceps pull your chest toward the bar
- 2Drive your elbows down and back, squeezing your shoulder blades
- 3Keep your body in a straight line from heels to shoulders
Common mistakes
- Do not let your hips sag or pike up
- Avoid jerking off the bottom; pull smoothly
- Do not shrug your shoulders up toward your ears
Muscles worked
The barbell lying close grip underhand row on rack mainly works the lats, biceps, and mid traps, with the forearms, rear delts, lower traps, lower abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Rear DeltsSupport
- Lower TrapsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- HamstringsMinor
Kovo programs the barbell lying close grip underhand row on rack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.