Strength exercise

Seated Row Machine (Close Grip)

How to do it

Sit at the row machine and select a close grip attachment, feet on the platform, knees softly bent.
Grip the handle with hands nearly touching, palms facing each other, and sit upright with arms extended.
Pull the handle in to the lower abdomen, keeping the elbows tucked close to the ribs to emphasize the lats, biceps, and forearm flexors.
Hold a strict, slightly slower tempo on this variation, since the narrow grip rewards control over speed.
Squeeze the shoulder blades together at full contraction before reversing the pull.
Extend the arms back out under control, exhaling on the pull and inhaling on the return, since letting the elbows flare outward reduces the close grip emphasis.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises