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
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
2
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
3
Keep your back straight and engage your core.
4
Pull the handles towards your chest, squeezing your shoulder blades together.
5
Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use an underhand grip to increase lat and lower trap engagement compared to a standard overhand T-Bar Row.
•Keep your chest against the pad and drive your elbows back past your ribcage for maximum contraction.
•Lower the weight until your arms are fully extended to get a complete lat stretch between reps.
Common Mistakes
•Gripping too wide on the handles, which reduces the mechanical advantage of the reverse grip.
•Shrugging the shoulders up during the pull instead of keeping them depressed and retracted.
•Using momentum by bouncing the chest off the pad with each rep.