Barbell Lying Close-Grip Underhand Rack Row

1. Set the safety bars on a power rack at a height just below waist level.

2. Place a barbell on the safety bars and load it with the desired amount of weight.

3. Lie face down on a bench that is set between the uprights of the rack with the barbell positioned directly underneath you. Your legs should be extended and feet can be on the ground for stability.

4. Reach down and grip the barbell with an underhand grip (palms facing towards you), narrower than shoulder-width apart.

5. Retract your scapula, brace your core, and maintain a neutral spine throughout the movement.

6. Pull the barbell upwards towards your lower ribcage while keeping your elbows close to your body. Make sure to lead the movement with your elbows.

7. Squeeze your shoulder blades together at the top of the movement and hold for a count to maximize contraction in your back muscles.

8. Slowly lower the barbell back to the starting position on the safety bars, allowing your shoulder blades to protract fully.

9. Repeat for the desired number of repetitions and sets.

Ensure proper form is maintained throughout the exercise to prevent injury and maximize the benefits to the target muscle groups. It's recommended to start with a manageable weight to perfect the technique before progressing to heavier loads.

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