Close-Grip Barbell Upright Row

oec:close-grip-barbell-upright-row

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Narrow-Grip Barbell Upright Row, Close-Grip Upright Row, Close-Grip EZ-Bar Upright Row, Front Pull Narrow

How to do it

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.

Movement

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

Pulling the bar too high up to the chin, increasing subacromial shoulder impingement risk.: Limit the top of the range of motion to lower- or mid-chest height so elbows stay level with or slightly below the shoulders.
Swinging the torso and using hip momentum to heave the weight upward.: Keep your core braced and maintain an upright, stationary torso throughout the lift.
Allowing the wrists to curl or lead above the elbows.: Keep wrists relaxed and focused downward while driving primarily through the elbows.

Safety

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.

Muscles

Side deltoid prime mover
Upper trapezius prime mover
Front deltoid synergist
Brachialis synergist
Biceps brachii synergist
Brachioradialis synergist
Erector spinae stabilizer
Rectus abdominis stabilizer

Joints

Shoulder: Abduction, Flexion
Shoulder blade: Elevation, Upward rotation
Elbow: Flexion

Details

Movement: Vertical pull, Pull
Modality: Strength, Hypertrophy
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Barbell or EZ curl bar
Record: Repetitions and Load
Load: external, total

substitute for EZ-Bar Upright Row
substitute for Dumbbell Upright Row
substitute for Smith Machine Upright Row
substitute for Barbell Wide-Grip Upright Row

Sources

wger: Front Pull narrow, by wger.de (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.

Data

close-grip-barbell-upright-row.json