Bent-Over V-Bar Machine Row

Body region

• Back
• Arms

Equipment

• T-Bar Row Station or Lever Machine

Technique

1. Stand on the foot plate of the T-bar or lever row machine, feet about shoulder width apart.
2. Hinge forward with soft knees and a flat back, and take the V-handle with palms facing each other.
3. Lift the load off the rest with straight arms, keeping the torso angle fixed.
4. Row the handle toward your lower chest, driving the elbows back close to your sides.
5. Squeeze the shoulder blades, then lower until the arms are straight.

Cues

• Keep the back flat and the chest up.
• Start each rep by moving the shoulder blades back.
• Keep the torso angle the same on every rep.

Common mistakes

• Rounding the lower back.
• Standing up with the hips to heave the weight.
• Shrugging the shoulders up at the end of the pull.

Variations

• Alternating Close-Grip Machine Row
• Bent-Over Machine Row
• Close-Grip Machine Row
• Machine Wide-Grip Row
• One-Arm Bent-Over Machine Row
• One-Arm Machine Row
• Reverse-Grip Machine Row

Alternatives

• Seated Cable Row
• Chest-Supported Dumbbell Row
• Barbell Row