Smart Workout Diary

Machine Vertical Row Reverse Grip

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

Demonstration

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

Instructions

  1. Set the machine so the seat, chest pad, and handles allow you to start with your arms comfortably extended without rounding your back.
  2. Select a manageable load, sit tall against the pads, place your feet securely, and take the handles with an underhand grip.
  3. Brace your torso by keeping your chest supported, spine neutral, and shoulders down away from your ears.
  4. Pull the handles toward your upper torso by driving your elbows down and back; keep your wrists straight and avoid swinging.
  5. Pause briefly in the contracted position, then return the handles slowly until your arms are extended with control. Do not let the weight stack slam.
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; this helps keep the back as the main driver.
  2. Keep the shoulders down and avoid shrugging as you pull.
  3. Use a full controlled range that keeps your torso stable; do not force extra range by rounding the spine.
  4. Exhale while pulling and inhale during the slow return. Reduce the load if you cannot control either phase.
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