Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    BackMachine

    Reverse T-Bar Row

    The reverse t-bar row is a machine-based exercise targeting the upper back. It involves pulling handles towards the chest while seated, emphasizing scapular retraction and upper back engagement.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Adjust the seat height and footplate position on the machine.

    2. 2

      Sit on the machine with your chest against the pad and your feet flat on the footplate.

    3. 3

      Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.

    4. 4

      Keep your back straight and engage your core.

    5. 5

      Pull the handles towards your chest, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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