Reverse Grip T-Bar Row

Reverse Grip T-Bar Row Basics

Primary muscles worked: Rhomboids, Biceps

Synergist Muscles: Lats, Forearms, Posterior Deltoid, Middle and Lower Trapezius

Mechanics: Compound

Equipment: T-bar

How To Perform The Reverse Grip T-Bar Row

• Step on to the T-bar platform so that you have one leg on each side of the bar.
• Squat down and grip the handlebars of the T-bar with an underhand grip so that your hands are spaced shoulder width apart.
• Bend slightly at your knees and hips while leaning over 45-degrees at the waist. Your back should remain in a flat position with no excessive rounding. Your arms should be extended toward the floor.
• Pull the bar toward your chest while keeping your back stationary.
• Allow your elbows to bend while keeping them close to the sides of your body.
• As the weight gets closer to your chest, retract (or bring together) your shoulder blades and depress them. To depress your shoulder blades try to move them toward your ribs and spine in your back.
• Once the weight is a few inches from your chest and you have completely retracted and depressed your shoulder blades, slowly return your arms to full extension.

Reverse Grip T-Bar Row Tips

• The movement for the reverse grip t-bar row should be slow and controlled. Do not jerk upward or extend at the knees and hips to assist you with the lift.
• Keep your head in a neutral position throughout the row. This means instead of looking straight ahead you should be looking at a spot on the floor that is several feet in front of you.

Reverse Grip T-Bar Row and Sports Application

The T-bar row with a reverse grip really focuses development on the often underdeveloped rhomboids, middle trap, and lower trap combination of muscles. Any athlete participating in a sport that requires overhead throwing can benefit greatly from strengthening these muscles and should consider adding the reverse grip T-bar row to their routine. The lift is more technically advanced that other lifts because it requires a strict adherence to form to prevent injury to the back. Novice lifters may also be tempted to "cheat" during the movement to lift more weight. An analysis of the movement shows that it most closely resembles the motion that rowers use in crew, albeit in an altered form.