Lying T-Bar Row

Strengthen your middle back using a machine-based variation.

This row variation supports your torso on a pad to eliminate cheating and focus tension on your back.

Instructions

  1. Adjust the machine so your chest rests comfortably against the pad with arms extended.
  2. Grip the handles with a neutral, overhand, or underhand grip based on preference.
  3. Pull the weight toward your torso by bending your elbows and squeezing your shoulder blades.
  4. Keep your body in contact with the pad and elbows close to your sides.
  5. Lower the weight slowly under control before repeating.

Related Muscle Groups