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Exercises › Back › Lying T-Bar Row

Lying T-Bar Row

Lying T-Bar Row is an intermediate compound machine exercise that mainly works your upper back, with help from your biceps and lats.

💪 Upper back🏋️ Machine📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Lying T-Bar Row: starting position
Starting position
Lying T-Bar Row: end position
End position

How to do the lying t-bar row

  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.

Muscles worked

Primary: Upper backSecondary: BicepsSecondary: Lats

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Lying T-Bar Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerBent Over RowBarbell · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the lying t-bar row work?

It mainly works your upper back; your biceps and lats assist.

How many sets and reps of lying t-bar row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the lying t-bar row good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →