Lying T-Bar Row

The Lying T-Bar Row is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatemachinepullcompound
Lying T-Bar Row - starting position

Starting position

Lying T-Bar Row - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats

The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.

How to Lying T-Bar Row

  1. 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. 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. 3

    Lift the bar off the rack and extend your arms in front of you. This will be your starting position.

  4. 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. 5

    After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Kettlebell Row - starting position

Alternating Kettlebell Row

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Alternating Renegade Row - starting position

Alternating Renegade Row

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Bent Over Barbell Row - starting position

Bent Over Barbell Row

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Bent Over One-Arm Long Bar Row - starting position

Bent Over One-Arm Long Bar Row

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Bent Over Two-Arm Long Bar Row - starting position

Bent Over Two-Arm Long Bar Row

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Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the Lying T-Bar Row work?

The Lying T-Bar Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.

Is the Lying T-Bar Row good for beginners?

The Lying T-Bar Row is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

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

You need machine to perform the Lying T-Bar Row. Most commercial gyms will have this available.

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