Smart Workout Diary

Machine Reverse T-Bar Row

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

Demonstration

Machine Reverse T-Bar Row — demonstration 1
Machine Reverse T-Bar Row — demonstration 2

Instructions

  1. Set the machine with a load you can control, then adjust the chest pad and foot position so your torso is supported.
  2. Take an underhand grip on the handles, keep your chest against the pad, and begin with your arms extended without forcing your shoulders forward.
  3. Pull the handles toward your lower ribs or upper abdomen by driving your elbows back and keeping your wrists neutral.
  4. Pause briefly with your shoulder blades drawn back, then lower the handles slowly until your arms are extended under control.
  5. Keep your torso still throughout the set; reduce the load if you must jerk the weight or lose contact with the pad.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with your elbows rather than curling the handles with your hands.
  2. Use a full controlled range without rounding your back or letting the weight stack crash.
  3. Exhale as you pull and inhale as you return; keep the load light enough to avoid momentum.
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