Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Intermediate

    Category

    Strength

    BackMachine

    T-Bar Reverse Grip Row

    The T-bar reverse grip row is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves pulling a towards the chest while keeping the chest supported on a pad, promoting upper back strength and muscle development.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.

    2. 2

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

    3. 3

      Keep your back straight and engage your core.

    4. 4

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

    5. 5

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

    6. 6

      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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