Row - Vertical, Reverse Grip (Machine)

Sit upright and grab the handles with palms facing you. Pull down and back, depressing your shoulders to engage the lats fully.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

lats

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

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

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.
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.
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.
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.
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.
Step 6Repeat
- Repeat the pulling and returning motion for the desired number of repetitions.
- Ensure that your form remains consistent with each rep.
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.