Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
Starting position
End position
How to Do Lying T-Bar Row
- 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.
Muscles Worked
Alternatives to Lying T-Bar Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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2
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Lying Cambered Barbell Row
A beginner isolation strength exercise that works the upper back, using a barbell.
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4
One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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5
T-Bar Row with Handle
A beginner compound strength exercise that works the upper back, using a barbell.
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6
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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7
Bodyweight Mid Row
An intermediate compound strength exercise that works the upper back.
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8
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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9
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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10
V-Bar Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
Frequently Asked Questions
What muscles do lying t-bar row work?
Lying T-Bar Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for lying t-bar row?
Lying T-Bar Row uses machines.
Lying T-Bar Row: is it suitable for beginners?
Lying T-Bar Row is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of lying t-bar row?
Bent Over Two-Arm Long Bar Row, Bent Over One-Arm Long Bar Row, Lying Cambered Barbell Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lying t-bar row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lying t-bar row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lying T-Bar Row with AI
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