Smart Workout Diary

Machine Landmine Row Reverse Grip

The reverse-grip machine landmine row is a compound pulling exercise performed on a landmine-style rowing machine with an underhand grip. It primarily trains the lats and upper back while the biceps assist the pull. It supports back strength, pulling control, and upper-body muscle development.

Demonstration

Machine Landmine Row Reverse Grip — demonstration 1
Machine Landmine Row Reverse Grip — demonstration 2

Instructions

  1. Set the machine: Adjust the seat, chest pad, or foot supports so you can reach the handles with a tall chest and a neutral spine.
  2. Take an underhand grip: Hold the handles with palms facing upward, keep your wrists straight, and set your shoulders down away from your ears.
  3. Pull with your back: Exhale as you draw the handles toward your lower ribs or upper abdomen, leading with your elbows and gently squeezing your shoulder blades together.
  4. Return with control: Inhale as you extend your arms under control until your back is comfortably stretched, without rounding your lower back or letting the weight stack slam.
  5. Repeat consistently: Keep your torso stable and use a load that allows smooth, controlled repetitions without jerking.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the wrists neutral: Do not let the underhand grip force your wrists to bend back.
  2. Do not turn it into a curl: Start each repetition by drawing the elbows back and keep the focus on the back muscles.
  3. Control the stretch: Use a comfortable arm extension and avoid allowing the shoulders to roll sharply forward at the bottom.
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