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Lying T-Bar Row

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Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats
Equipment: Machine
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.3

Out of 10

Excellent

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Lying T-Bar Row Images

Lying T-Bar Row
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Lying T-Bar Row
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Lying T-Bar Row Guide

Main Muscle: Middle Back

  1. Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
  2. Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
  3. Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
  4. As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
  5. After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
  6. Repeat for the recommended amount of repetitions.



Alternative Exercises For Lying T-Bar Row

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  • Reviews & Tips
  • Reviews
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of people found this tip helpful

Tip: Lying T-Bar Row

Exercise Rating
9/10

Jan 16, 2014 11:06 AM: This is a major part of my back routine!
If you are trying this for the first time or two, use lighter weight to get accustomed to the position of your body.
Additionally, focus on the angle of your neck (looking forward vs. looking down) to avoid unnecessary strain.
As you...+See More



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of people found this review helpful

Review: Lying T-Bar Row

Exercise Rating
10/10

Nov 9, 2013 4:52 PM: This works far more than just the middle back.



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Review: Lying T-Bar Row

Exercise Rating
10/10

Jul 18, 2013 12:46 PM: T-Bar Rows! Get's The Blood Flowing!



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Review: Lying T-Bar Row

Exercise Rating
8/10

Jan 5, 2013 11:26 AM: It's very helpful exercise but you have to do some lats warm up before...My gyms machine now is broken down...Can I do it in a bench face down and with dumbels???



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Review: Lying T-Bar Row

Exercise Rating
9/10

Aug 31, 2012 7:03 PM: Good exercise but be careful with heavier weights as it can cause some discomfort in the chest.



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of people found this review helpful

Review: Lying T-Bar Row

Exercise Rating
10/10

Jun 28, 2012 8:56 PM: great exercise



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Review: Lying T-Bar Row

Exercise Rating
9/10

Jun 17, 2012 1:30 PM: Good exercise.



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Review: Lying T-Bar Row

Exercise Rating
9/10

May 23, 2012 5:30 AM: Awesome exercise. Gives me great pumps on my muddle back.



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Review: Lying T-Bar Row

Exercise Rating
9/10

May 16, 2012 4:20 AM: This is a good excersice specially for me that I have a slipped disc problem on my lower back....



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Review: Lying T-Bar Row

Exercise Rating
10/10

Feb 6, 2012 4:44 PM: Great alternative to bent-over barbell rows!



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