Lying T-Bar Row
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.
How to program the Lying T-Bar Row
Sets and reps
As a compound movement, the Lying T-Bar Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Lying T-Bar Row is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Lying T-Bar Row work?
The Lying T-Bar Row primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the Lying T-Bar Row?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Lying T-Bar Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
