Lying T-Bar Row
A intermediate strength exercise for the upper back, done with a machine.
- Main muscles
- Upper back
- Also works
- Biceps and Lats
- Equipment
- Machine
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Lying T-Bar Row
- 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.
- 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.
- Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
- 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.
- After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lying T-Bar Row
Leverage High RowMachine · Beginner
Smith Machine Bent Over RowMachine · Beginner
Smith Machine Upright RowMachine · Beginner
Bent Over Two-Arm Long Bar RowBarbell · Intermediate
Bodyweight Mid RowOther equipment · Intermediate
Calf-Machine Shoulder ShrugMachine · Beginner
Kettlebell Sumo High PullKettlebell · Intermediate
Leverage ShrugMachine · Beginner
Questions
What muscles does the Lying T-Bar Row work?
Mainly the upper back, with the biceps and lats helping.
Is the Lying T-Bar Row good for beginners?
It's rated intermediate. Beginners can build up to it with Leverage High Row first.
What can I do instead of the Lying T-Bar Row?
Good alternatives that train the upper back: Leverage High Row, Smith Machine Bent Over Row, Smith Machine Upright Row or Bent Over Two-Arm Long Bar Row.
How many sets and reps of the Lying T-Bar Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).