T-Bar Row - Reverse Grip (Machine)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pulling and lowering motion for the desired number of repetitions, focusing on maintaining proper form throughout.
7. 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.