The Bodyweight Standing Close-Grip Row is a bodyweight exercise that targets the muscles of the upper back, including the rhomboids and trapezius muscles. This exercise also engages the muscles of the arms and shoulders.
How to perform
To perform the Bodyweight Standing Close-Grip Row, follow these steps:1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Extend your arms straight out in front of you at chest height, with your palms facing each other and your hands close together.
3. Engage your core muscles to stabilize your spine and maintain good posture throughout the exercise.
4. Keeping your elbows close to your body, pull your hands towards your chest, squeezing your shoulder blades together at the top of the movement.
5. Pause briefly at the top of the movement, then slowly lower your hands back to the starting position.
6. Repeat for the desired number of repetitions.
To make this exercise more challenging, you can increase the number of repetitions, slow down the tempo of the movement, or hold at the top of the movement for a longer period of time. Additionally, you can make the exercise easier by bending your knees slightly and leaning slightly forward, which will engage more of your lower body and reduce the strain on your upper back muscles.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.