How many sets and reps of the reverse-grip machine row should a beginner do?

Three sets of 10 to 12 at a load you can pull to the waist without the elbows flaring. Underhand rowing brings the biceps in, so if you train arms the same day, put this before curls rather than after. Add weight once the final rep of the third set still finishes down at the belt line.

What can I use instead of the reverse-grip machine row?

An underhand barbell row trains the same lat angle but asks your lower back to hold the position, so keep the load lighter than the machine version. A seated cable row with a straight bar flipped underhand is the closest match. At home, sit on the floor, loop a band around your feet and row underhand to your waist.

What is the reverse-grip machine row good for, and when is it the wrong pick?

It biases the lower lats and lets you row hard without the lower back paying for it, so it suits beginners and anyone adding back volume on a heavy leg day. It is a poor choice if your elbows already complain from curls or chin-ups, because the supinated grip loads them further; use a neutral grip in that case.

Beginner

Reverse-Grip Machine Row

Flipping to a supinated grip on a seated row machine tucks the elbows tight to the sides, which drives the pull toward the lower lats and brings the biceps in as strong helpers. The chest pad supports the torso so you can load it hard without any lower-back cost. It's a comfortable, low-skill way to add a lat-biased angle and a bit more arm involvement to your rowing.

Equipment: Machine
Body part: Back, Lats
Type: Strength
Browse by muscle: Latissimus Dorsi, Trapezius Middle
Browse by movement: Horizontal Pull

How to do it

1
Set the seat so the handles sit at lower-chest height and press your chest into the pad.
2
Take an underhand grip about shoulder-width on the handles.
3
Let the arms extend fully so the shoulder blades reach forward.
4
Row the handles toward your waist, keeping the elbows tucked close to your sides.
5
Squeeze the lats and mid-back at the bottom of the pull.
6
Return under control to a full stretch, chest staying on the pad.

Tips

Keep the elbows brushing your ribs to bias the lower lats.
Pull to the belt line rather than the chest for the best lat line of pull.
Don't let the biceps take over; think of the hands as hooks.
Control the negative all the way to a complete stretch each rep.

Variations

Common mistakes

The grip is taken wider than the shoulders, and an underhand row that wide puts the elbow and wrist in a position that starts to ache after a few sets.
Loading it heavier than the overhand version, because the biceps make it feel strong, leaves the elbow flexors sore for days and the back barely touched.
Wrists curl up under the handles as the set gets hard, which is the forearms trying to help and a common route to sore inner elbows.
The handles get pulled to the sternum out of overhand-row habit, which flares the elbows and cancels the lower-lat angle the supinated grip sets up.
The chest slides up the pad on the last few reps so the hips can add a small heave, and the row stops being the supported movement it is meant to be.

Frequently asked

How many sets and reps of the reverse-grip machine row should a beginner do?: Three sets of 10 to 12 at a load you can pull to the waist without the elbows flaring. Underhand rowing brings the biceps in, so if you train arms the same day, put this before curls rather than after. Add weight once the final rep of the third set still finishes down at the belt line.
What can I use instead of the reverse-grip machine row?: An underhand barbell row trains the same lat angle but asks your lower back to hold the position, so keep the load lighter than the machine version. A seated cable row with a straight bar flipped underhand is the closest match. At home, sit on the floor, loop a band around your feet and row underhand to your waist.
What is the reverse-grip machine row good for, and when is it the wrong pick?: It biases the lower lats and lets you row hard without the lower back paying for it, so it suits beginners and anyone adding back volume on a heavy leg day. It is a poor choice if your elbows already complain from curls or chin-ups, because the supinated grip loads them further; use a neutral grip in that case.

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