Bodyweight Standing Close-grip Row
Also known as: standing bodyweight close-grip row
Built around pure bodyweight leverage, Bodyweight Standing Close-grip Row pairs well with a heavy row and builds pulling strength and back density.
How to do Bodyweight Standing Close-grip Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Bodyweight Standing Close-grip Row Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Bodyweight Standing Close-grip Row Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Bodyweight Standing Close-grip Row
Swap Bodyweight Standing Close-grip Row For
Bodyweight Standing Close-grip Row — Frequently Asked Questions
How do you do the Bodyweight Standing Close-grip Row?
Stand with your feet shoulder-width apart and knees slightly bent. Bend forward at the waist, keeping your back straight and your core engaged. Extend your arms straight in front of you, gripping the bar or handles with a close grip. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bodyweight Standing Close-grip Row work?
The Bodyweight Standing Close-grip Row primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Bodyweight Standing Close-grip Row should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Standing Close-grip Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Bodyweight Standing Close-grip Row?
Try the Cable Rope Elevated Seated Row, Kettlebell Alternating Renegade Row or the Band One Arm Standing Low Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Bodyweight Standing Close-grip Row the same as the standing bodyweight close-grip row?
Yes. The Bodyweight Standing Close-grip Row is also commonly called the standing bodyweight close-grip row. Different gyms and training programs label it differently, but "standing bodyweight close-grip row" refer to this same movement.
