Breathing
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
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The Lying T-Bar Row primarily works the middle back, with the biceps and lats supporting the movement. It is a strength movement performed with machine.
1 / 2How to
Movement instructions
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.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same machine setup, range of motion and recording method when comparing Lying T-Bar Row sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Middle Back is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the middle back using something else.
Related
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