Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Reverse Grip Machine T-Bar Row Instructions

  1. Set up for the reverse grip machine t-bar row by adding some weight to the machine and setting the height of the chest pad.
  2. Position yourself on the machine with your body on the chest pad.
  3. Grasp the handle with an underhand grip, hands at a wider than shoulder-width grip. Take the weight off the supports.
  4. Keeping your eyes facing forwards and shoulders fixed, pull the weight back as far as possible.
  5. Squeeze your shoulder blades together and pause. 
  6. Now slowly lower the weight back to the starting position.
  7. Repeat for desired reps.

Reverse Grip Machine T-Bar Row Tips

  • Control the weight throughout the set.
  • Hold at the top of the movement (arms back) for 1-2 seconds for added intensity.