{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Narrow-Grip Barbell Upright Row",
      "kind": "common"
    },
    {
      "text": "Close-Grip Upright Row",
      "kind": "common"
    },
    {
      "text": "Close-Grip EZ-Bar Upright Row",
      "kind": "common"
    },
    {
      "text": "Front Pull Narrow",
      "kind": "regional"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "barbell",
        "ez-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "259"
  },
  "id": "oec:close-grip-barbell-upright-row",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a barbell or EZ-bar with an overhand grip.",
      "Position your hands narrower than shoulder width, approximately six to eight inches apart.",
      "Allow the bar to rest against your upper thighs with arms fully extended, shoulders back, and core engaged."
    ],
    "steps": [
      "Pull the bar straight up along your torso by driving your elbows up and out toward the ceiling.",
      "Continue lifting until the bar reaches mid-chest height, ensuring your elbows remain higher than your wrists.",
      "Pause briefly at the top of the contraction.",
      "Lower the bar under control along the same path back to the starting position."
    ],
    "breathing": "Inhale before initiating the pull, exhale as you raise the bar, and inhale as you lower it back down.",
    "cues": [
      "Lead with the elbows",
      "Keep the bar close to your shirt",
      "Stop at mid-chest level"
    ],
    "common_faults": [
      {
        "fault": "Pulling the bar too high up to the chin, increasing subacromial shoulder impingement risk.",
        "correction": "Limit the top of the range of motion to lower- or mid-chest height so elbows stay level with or slightly below the shoulders."
      },
      {
        "fault": "Swinging the torso and using hip momentum to heave the weight upward.",
        "correction": "Keep your core braced and maintain an upright, stationary torso throughout the lift."
      },
      {
        "fault": "Allowing the wrists to curl or lead above the elbows.",
        "correction": "Keep wrists relaxed and focused downward while driving primarily through the elbows."
      }
    ],
    "safety": {
      "precautions": [
        "If you experience anterior shoulder pain or impingement discomfort, switch to an EZ-bar or widen your grip.",
        "Do not jerk or bounce the weight at the bottom of the movement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Close-Grip Barbell Upright Row",
  "previous_ids": [
    "oec:front-pull-narrow"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Front Pull narrow",
        "url": "https://wger.de/en/exercise/259/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-upright-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-wide-grip-upright-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "narrow"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing compound pull where a barbell or EZ-bar is lifted vertically along the torso using a narrow overhand grip, targeting the upper trapezius and lateral deltoids."
}