Lying T-Bar Row

An intermediate strength exercise for the back and biceps, done with a gym machine.

Movement guide

Lying T-Bar Row

Demand · source-assignedMedium (unreviewed)

Equipment requiredStrength machine

Muscle focusBack · Biceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

Similar move, beginner grade.

This move

Lying T-Bar RowIntermediate · Strength machine

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
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.
After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps.

Equipment

Strength machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

Renegade row demonstrated on the 3D figure

3D demoRenegade rowAdvanced · A kettlebell

Seated one-arm cable row demonstrated on the 3D figure

3D demoSeated one-arm cable rowBeginner · A cable machine

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Questions people ask

What muscles does the Lying T-Bar Row work?

Mainly the back, with help from the biceps.

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

Strength machine.

Is the Lying T-Bar Row good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Machine row.

What is an easier alternative to the Lying T-Bar Row?

Try the Machine row. It works similar muscles at a lower grade.

How do I make the Lying T-Bar Row harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.