Reverse-Grip Machine Row

Body region

• Back
• Arms

Equipment

• Lever Machine

Technique

1. Adjust the seat and chest pad so the handles are at about lower-chest height with your arms straight.
2. Sit with your chest against the pad and take the handles with an underhand grip, palms up.
3. Pull the handles back, keeping the elbows close to your sides, until they pass your torso.
4. Squeeze the shoulder blades, then let the handles return until your arms are straight.

Cues

• Keep the chest on the pad.
• Start each rep by moving the shoulder blades back.
• Drive the elbows toward the hips, not the hands.

Common mistakes

• Turning the row into a curl with the arms.
• Leaning back off the pad to move more weight.
• Shrugging the shoulders up at the end of the pull.

Variations

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

Alternatives

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