Reverse Grip Vertical Row Machine

Adjust the seat height and take a reverse grip with your palms facing up. Lift your chest, pull your shoulders down, and keep your torso firmly against the seat.

Pull the handles back while driving your elbows close to your torso. Think about your elbows moving back before your hands so you can load your lats more effectively.

Pull the handles beside your lower chest, briefly squeeze your back, then slowly straighten your arms. Control the return so your shoulders do not suddenly round forward.

Use the underhand grip to pull your elbows low and squeeze your lats and mid-back together. If your biceps fatigue first, ease up on your grip and focus on the path of your elbows.

Leaning back or pulling with bent wrists shifts the work into your lower back and arms. Keep your torso upright and make sure both handles travel at the same height.

Exhale as you pull and inhale as you straighten your arms. A steady breathing rhythm makes it easier to minimize torso momentum.

Keep your elbows close to your torso instead of flaring them out to get the most from the underhand grip. Start with a weight you can pause with for 1 second at the pulled-in position.