Row - Vertical, Reverse Grip (Machine)

Step-by-step instructions

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

1. Step 1Setup
   • Sit down on the machine with your back against the pad and feet flat on the ground.
   • Adjust the seat height if necessary so that the handles are at about shoulder level.
2. Step 2Grab the Handles
   • Using a reverse grip (palms facing you), grasp the handles firmly.
   • Ensure your hands are shoulder-width apart for optimal grip.
3. Step 3Position Your Body
   • Sit up straight with your chest out and shoulders back, engaging your core.
   • Keep your elbows slightly bent and close to your body.
4. Step 4Pull the Handles
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Focus on bringing the handles to your lower ribcage or upper abdomen.
5. Step 5Control the Return
   • Slowly extend your arms back to the starting position without locking your elbows.
   • Maintain control throughout the movement to engage your muscles effectively.
6. Step 6Repeat
   • Repeat the pulling and returning motion for the desired number of repetitions.
   • Ensure that your form remains consistent with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handles and sit back for a moment.
   • Once you are ready, stand up and step away from the machine.