HomeExercise LibraryHow To: Lying T-Bar Row

How To: Lying T-Bar Row

Lying T-Bar Row
The T-bar row is an excellent, old school exercise designed to add mass and thickness to the back.
Form is particularly important on this row as many guys attempt to replicate the amount of weight Arnold used to lift on the T-bar row, resulting in jerking and potential back injuries!

Movement: Isolation

Targets: Back

Required: Lying T-Bar Row Machine

Optional: N/A

Lying T-Bar Row Form:

Lay on the bench pf the row machine to support your torso.

Lift the barbell from the machine ground by grasping the handles while driving through your hips and legs.

While maintaining straight arms proceed to pull your chest up and widen your stance.

Pull the weight to just below your chest by retracting your shoulder blades and flexing your elbows.

Slowly lower the weight back down until your arms are fully extended.

Repeat for the desired number of repetitions.

Lying T-Bar Row Variations

Wide Grip T-Bar Rows

Utilize a wide handle attachment on the barbell, placing greater emphasis on the lats.

Close Grip T-Bar Rows

Utilize a close grip handle attachment on the barbell, placing greater emphasis inner/middle back.

Common Lying T-Bar Row Mistakes

Using Partial Range Of Motion

Each repetition should begin with your arms fully extended below your torso and end with the barbell up against your torso with your shoulder blades squeezed together.
Most guys continue to up and up the weight as their range of motion and form begins to degrade... don't be one of them.

See also
One Arm Pushup Progression - Creating Crazy Chest Strength

Jerking Your Body To Complete The Repetition

The duration of the repetition should be slow and controlled, the top (contraction) portion of the repetition is by far the hardest, and if you're jerking your entire body to get the contraction this is a clear sign it's time to drop the weight down a bit.

Not Squeezing The Shoulder Blades Together

Every back exercise comes down to getting the correct contraction - the contraction is a result of squeezing your shoulder blades together and tensing your back muscles as you've pulled the weight towards your torso. You cannot get this contraction without squeezing the shoulder blades.

I feel as if I repeat this point far too often, however for years I was merely training my back without contracting the muscles correctly... needless to say for a few years my back lagged behind the rest of my physique in terms of both size and strength.

Similar & Substitute Exercises 

  • Seated Cable Row
  • One Arm Dumbbell Row
  • Bent Over Row

Any Questions Regarding The Lying T-Bar Row? Ask Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.
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