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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	machine
Difficulty	intermediate
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Easier than the Lying T-Bar Row

Same movement pattern, lower entry difficulty — work up from here.

Bent Over Barbell Row beginner · Barbell Bent Over One-Arm Long Bar Row beginner · Barbell Bent Over Two-Dumbbell Row beginner · Dumbbell

Harder than the Lying T-Bar Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Lying T-Bar Row with

Opposing chest work — alternate sets without extra rest.

Decline Smith Press chest Leverage Chest Press chest Leverage Decline Chest Press chest Leverage Incline Chest Press chest

Common questions

What muscles does the Lying T-Bar Row work?

The Lying T-Bar Row primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Lying T-Bar Row?

A Machine. Without a machine, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Lying T-Bar Row suitable for beginners?

It is rated intermediate. Start with Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, and Bent Over Two-Dumbbell Row and work up.

Where should the Lying T-Bar Row go in a workout?

Early — the Lying T-Bar Row is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Decline Smith Press and Leverage Chest Press later.

Similar exercises

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 Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell