T-Bar Row - Reverse Grip (Machine)

Grip the T-Bar with palms facing up. Row to your stomach. This grip emphasizes the biceps and lower lats more than the overhand grip.

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

Bent-over

repsweight

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

Step 1Setup
- Approach the T-Bar row machine and adjust the seat height if necessary to ensure proper alignment.
- Stand with your feet shoulder-width apart and position yourself comfortably in front of the machine.
Step 2Grab the Handles
- Using a reverse grip (palms facing you), grasp the handles of the T-Bar row machine.
- Ensure your grip is firm and your hands are shoulder-width apart.
Step 3Position Your Body
- Bend your knees slightly and hinge forward at your hips, keeping your back straight and core engaged.
- Position your chest over the machine and keep your head in a neutral position, looking slightly ahead.
Step 4Pull the Weight
- Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
- Aim to bring the handles to your lower chest or upper abdomen while keeping your elbows close to your body.
Step 5Lower the Weight
- Slowly extend your arms back to the starting position, allowing the weight to lower under control.
- Maintain your bent-over position, ensuring your back remains straight and core engaged.
Step 6Repeat
- Repeat the pulling and lowering motion for the desired number of repetitions, focusing on maintaining proper form throughout.
Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Once standing, you can safely release the handles and step away from the machine.