Reverse Grip Machine T-Bar Row
Also known as: underhand t-bar row, reverse grip t-bar row, supinated t-bar row
In SetGrip: Machine T-Bar Row (Reverse Grip)
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyIntermediate
- TypeIsometric
Flipping to an underhand grip on the T-bar machine drops your elbows from the wide overhand path down along your sides, trading rear-delt and upper-back emphasis for lats and biceps. Range lengthens too, since tucked elbows travel farther back. Slot it in as a second rowing angle after the overhand version rather than a replacement for it.
How to do the Reverse Grip Machine T-Bar Row
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and engage your core.
- Pull the handles towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.
Muscles worked
Primary
Upper Back · Back
On rows the rhomboids and mid traps pull the shoulder blades together and should feel the strongest contraction at the top of each rep.
Common mistakes
- Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
- Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
- Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
- Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s | 45–60 s |
| Endurance | 2–3 × 45–90 s | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Reverse Grip Machine T-Bar Row work?
The Reverse Grip Machine T-Bar Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Reverse Grip Machine T-Bar Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Reverse Grip Machine T-Bar Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Reverse Grip Machine T-Bar Row?
If you cannot do the Reverse Grip Machine T-Bar Row, try the Landmine Row, the Single Arm Landmine Row or the Chest Supported Reverse Grip Machine T-Bar Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Reverse Grip Machine T-Bar Row, a sensible starting point is core stability: 3 × 20–45 s with 45–60 s rest; endurance: 2–3 × 45–90 s with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
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