Back
Front Pull narrow
A powerful barbell row variation designed to increase lat density and improve pulling strength through a narrow track.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and place a barbell on the floor in front of you.
Hinge at the hips and bend your knees slightly to grasp the barbell with an underhand grip, keeping your hands roughly six inches apart.
Maintain a flat back and a neutral spine while lifting the bar slightly off the floor to reach the starting position.
Pull the barbell toward your lower ribcage by driving your elbows back and keeping them tucked close to your torso.
Squeeze your shoulder blades together at the top of the movement for a brief pause.
Lower the weight under control until your arms are fully extended without letting the plates touch the ground.
Exhale as you pull the weight toward your body and inhale as you return to the starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the pull
- Flaring the elbows away from the body
- Using momentum or jerking the weight upward
- Pulling the bar too high toward the chest instead of the abdomen
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.