Lying T-Bar Row

Technique

How to perform Lying T-Bar Row

1. Adjust the chest-supported T-bar row machine so your upper chest rests near the top of the pad and your feet are supported on its steps.
2. Take a palms-down, palms-up or palms-in grip using handles that allow your upper arms to remain close to your torso.
3. Unrack the lever and let your arms extend while keeping your chest on the pad.
4. Pull your elbows back beside your body as the elbows bend and the shoulder blades draw together.
5. Lower the lever under control without lifting your chest from the pad.
6. After the final repetition, return the lever to its rack.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.