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Exercise 3158 · REF tig3PXb

Bodyweight Standing Close-Grip Row exercise animation

Bodyweight Standing Close-Grip Row

Category
Back
Equipment
Body Weight
Target
Upper Back

This close-grip standing row uses your own bodyweight against a fixed anchor point, leaning back to create resistance instead of loading a bar or machine. The narrower grip pulls the elbows in tight to the body, which shifts a bit more emphasis onto the middle back and less onto the lats than a wide-grip version would. It's an easy exercise to scale — lean back further for more resistance, stand more upright for less.

How to Do the Bodyweight Standing Close-Grip Row

  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

The Bodyweight Standing Close-Grip Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Bodyweight Standing Close-Grip Row work?
The Bodyweight Standing Close-Grip Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Bodyweight Standing Close-Grip Row?
The Bodyweight Standing Close-Grip Row is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Standing Close-Grip Row?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.