Lying T-Bar Row

Back · Machine

How to do it

Set the pad height so your upper chest is at its top edge. Lie face down, feet planted, and take the handles. Pull with the elbows going back until the shoulder blades squeeze, hold a second and lower letting the shoulder stretch fully. Lying down, your lower back carries nothing: this is the heavy row for days when deadlifts have left it fried. The classic mistake is lifting your chest off the pad for momentum, which is exactly what this machine exists to prevent.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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