T-Bar Reverse-Grip Row
Build a stronger back with the Lever Reverse T-Bar Row! Target your lats and improve your pull strength with this effective exercise.
The T-Bar Reverse-Grip Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: plate loaded t-bar row machine and weight plates.
Required Equipment
T-Bar Reverse-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
T-Bar Reverse-Grip Row Variations and Alternatives
How to do the T-Bar Reverse-Grip Row
Load the T-bar row machine with the desired weight.
Stand with your feet on the platform and your chest pressed against the pad, facing downwards.
Grip the handles with both hands. Your grip can be neutral, overhand, or underhand depending on the machine and your preference.
With your arms fully extended, keep your back flat and core engaged.
Pull the handles towards your body by retracting your shoulder blades and bending your elbows. Ensure to keep your elbows close to your body.
Squeeze your shoulder blades together at the end of the movement while keeping the rest of your body static.
Slowly lower the weight back to the starting position, fully extending your arms, and controlling the movement.
Repeat for the desired number of repetitions and sets.
It's important to use a weight that allows you to perform the exercise with proper form for the best results and to reduce the risk of injury. Avoid jerking the body or using momentum to lift the weight; the movement should be controlled and deliberate.
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T-Bar Reverse-Grip Row FAQs
What muscles does the T-Bar Reverse-Grip Row work?
The T-Bar Reverse-Grip Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the T-Bar Reverse-Grip Row?
Plate loaded t-bar row machine and weight plates.
Is the T-Bar Reverse-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the T-Bar Reverse-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some T-Bar Reverse-Grip Row variations and alternatives?
Similar exercises include the Lying Bar Cambered Row, EZ-Bar Reverse-Grip Bent-Over Row, Lever Bent-Over Low Row and Lever Bent-Over Row.
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