Row - Reverse Grip, Seated (Machine: Plate Loaded)

Use an underhand grip. Pull the weight towards your lower abs, keeping your elbows tight to your ribs. This targets the lower lats heavily.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down on the seated row machine and adjust the seat height so that your feet can comfortably reach the foot platform.
- Ensure that the chest pad is positioned against your chest for support.
Step 2Adjust the Machine
- Set the weight on the machine according to your fitness level.
- Make sure the handles are positioned at a comfortable height for your reach.
Step 3Grip the Handles
- Using a reverse grip (palms facing you), grasp the handles firmly.
- Your hands should be shoulder-width apart, and your arms should be fully extended in front of you.
Step 4Position Your Body
- Sit up straight with your back against the pad and your feet firmly placed on the foot platform.
- Engage your core and keep your shoulders down and back.
Step 5Pull the Handles
- Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body and focus on using your back muscles.
Step 6Return to Start
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Ensure that you do not lean forward or backward during this movement.
Step 7Repeat
- Repeat the pulling and returning motion for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, gently place the handles back to their resting position.
- Carefully step off the machine and ensure you are stable before walking away.