Lying T-Bar Row

A compound back exercise using a dedicated machine where you lie prone and row the handles toward you, targeting the middle back, lats, and biceps.

Instructions

1. Load the T-Bar Row Machine with your desired weight.
2. Adjust the leg height of the machine so that your upper chest is at the top of the pad.
3. In some machines, you may need to stand on the appropriate step to achieve the correct height positioning.
4. Lay face down on the pad with your chest fully supported against the machine padding.
5. Grab the handles with your preferred grip: palms down, palms up, or palms facing inward (select based on which part of your back you want to emphasize).
6. Lift the bar off the rack and extend your arms fully in front of you; this is your starting position.
7. As you exhale, slowly pull the weight upward and squeeze your back muscles at the top of the movement.
8. Keep your upper arms as close to your torso as possible throughout the movement to better engage the back muscles.
9. Do not lift your body off of the pad at any time during the exercise.
10. Refrain from using the biceps to lift the weight; focus on initiating the pull from your back muscles.
11. After holding a second contraction at the top, as you inhale, slowly go back down to the starting position.
12. Repeat for the recommended amount of repetitions.

Tips

• Choose your grip (palms down, palms up, or neutral) based on which back muscles you want to emphasize.
• Keep your body completely flat against the pad; avoid lifting your hips or torso, which reduces back engagement.
• Move deliberately and controlled; avoid jerking the weight, which reduces effectiveness and increases injury risk.
• The machine’s design removes instability, allowing you to focus purely on pulling with your back muscles.
• Lower the weight with control on the eccentric phase; this is crucial for back muscle development.
• If you’re new to this machine, start with lighter weight to learn proper form and groove the movement pattern.