If you're looking for a compound exercise that targets your back and biceps, look no further than the close grip bent over row. This exercise is perfect for building strength and muscle mass in your upper body, and it's easy to incorporate into your workout routine. In this article, we'll take a closer look at the close grip bent over row and show you how to perform it correctly for maximum results.
What is a Close Grip Bent Over Row?
The close grip bent over row is a compound exercise that primarily targets your back and biceps. To perform this exercise, you'll need a barbell and a flat bench. You'll start by standing with your feet shoulder-width apart and your knees slightly bent. Then, you'll bend over at the waist and grip the barbell with your hands close together, palms facing down. From there, you'll pull the barbell up towards your chest, keeping your elbows close to your body.
Benefits of Close Grip Bent Over Rows
There are many benefits to incorporating close grip bent over rows into your workout routine. First and foremost, this exercise targets your back and biceps, which are important muscle groups for overall upper body strength. Additionally, the close grip bent over row is a compound exercise, which means it works multiple muscle groups at once. This can help you build muscle mass and increase your overall strength.
How to Perform Close Grip Bent Over Rows
Performing the close grip bent over row correctly is important to prevent injury and get the most out of the exercise. Follow these steps to perform the close grip bent over row:
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend over at the waist and grip the barbell with your hands close together, palms facing down.
- Pull the barbell up towards your chest, keeping your elbows close to your body.
- Lower the barbell back down to the starting position, keeping your back straight and your abs engaged.
- Repeat for the desired number of reps.
Variations of Close Grip Bent Over Rows
There are many variations of the close grip bent over row that you can incorporate into your workout routine. Some popular variations include:
- Underhand grip bent over row
- T-bar row
- One-armed dumbbell row
- Seated cable row
- Reverse grip bent over row
By incorporating these variations into your workout routine, you can target different muscle groups and keep your workouts interesting and challenging.
Tips for Success
When performing close grip bent over rows, it's important to keep a few tips in mind to maximize your results and prevent injury:
- Engage your abs and keep your back straight throughout the exercise.
- Keep your elbows close to your body to target your back and biceps.
- Use a weight that challenges you, but that you can lift with proper form.
- Breathe in as you pull the barbell up, and exhale as you lower it back down.
- Warm up properly before performing close grip bent over rows to prevent injury.
Incorporating Close Grip Bent Over Rows into Your Workout Routine
If you're looking to build your back and biceps, incorporating close grip bent over rows into your workout routine is a great way to do so. Here's an example of how you can incorporate close grip bent over rows into your workout:
- Warm up with five minutes of light cardio.
- Perform three sets of 10-12 close grip bent over rows.
- Rest for 30 seconds between sets.
- Perform three sets of 10-12 chin-ups or lat pulldowns.
- Rest for 30 seconds between sets.
- Perform three sets of 10-12 dumbbell bicep curls.
- Cool down with five minutes of stretching.
By incorporating close grip bent over rows into your workout routine, you can build strength and muscle mass in your back and biceps, helping you achieve your fitness goals.
Conclusion
The close grip bent over row is a compound exercise that targets your back and biceps, making it a great addition to any upper body workout routine. By following the correct form and incorporating variations and tips, you can maximize your results and prevent injury. So next time you hit the gym, be sure to add close grip bent over rows to your workout routine.