Reverse Grip Machine Row
Also known as: reverse grip vertical row, underhand machine row, reverse grip seated machine row, Reverse Grip Machine Vertical Row
In SetGrip: Machine Vertical Row (Reverse Grip)
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyBeginner
- TypeIsometric
An underhand grip on the vertical row machine keeps your palms up and elbows sliding low along your sides, which hands more of the pull to the lats and biceps than the standard overhand setting. The fixed arc and chest pad make it forgiving enough for a first machine-row progression. Pause with the handles at your ribs before releasing.
How to do the Reverse Grip Machine Row
- Adjust the seat height and footplate position to ensure proper alignment.
- Sit on the machine with your chest against the pad and your feet flat on the footplate.
- Grasp the handles with an underhand grip, palms facing up.
- 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 Row work?
The Reverse Grip Machine 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 Row good for beginners?
Yes. The Reverse Grip Machine Row is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Reverse Grip Machine Row?
If you cannot do the Reverse Grip Machine Row, try the Reverse Grip Machine T-Bar Row, the Chest Supported Reverse Grip Machine T-Bar Row or the Narrow Grip Machine Seated 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 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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