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Lying T-Bar Row

The Lying T-Bar Row primarily targets your Middle Back, with support from Biceps, Lats. It requires machine and is best suited to intermediate lifters.

Intermediate level · Equipment: Machine · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Lying T-Bar Row

  1. Step 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. Step 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. Step 3. Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
  4. Step 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. Step 5. After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the lying T-bar row?

The lying T-bar row primarily targets the latissimus dorsi, rhomboids, and middle trapezius. Because the chest is supported, it isolates the back musculature by removing the need for lower back stabilization.

How should I position my chest on the pad for optimal form?

Position your upper chest at the top edge of the pad so your ribcage is fully supported. This alignment ensures a full range of motion while preventing excessive spinal extension during the pull.

What is a common mistake to avoid during this movement?

Avoid lifting your chest off the pad to gain momentum as this shifts tension away from the back. Maintain constant contact with the support to ensure the target muscles perform the work.

Is the lying T-bar row suitable for beginners?

Yes, the machine-supported nature makes it an excellent choice for beginners to learn rowing mechanics. It provides a stable environment that reduces the risk of technical breakdown compared to free-weight rows.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with a controlled eccentric phase. This volume and rep range provide sufficient mechanical tension and metabolic stress for muscle growth.

Sample sets & reps for Lying T-Bar Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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