Home Exercises Lying T-Bar Rows

Lying T-Bar Rows

Exercise Tips

  • Keep back flat
  • Control the motion, do not let the machine pull your arms down

Lying T-Bar Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps


1 Day a Week to
3 Days a Week


T-Bar Row Machine

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Biceps

Equipment: T-Bar Row Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Position yourself on a T-Bar Row Machine, feet flat on the platforms and chest flat on the pad. Grab the handles with an overhand grip, Detach the lock and let your arms hang straight. Keep your head up.

  1. 1 Exhaling, simultaneously pull both arms back and up to your chest, bending your elbows. Keep your shoulder blades pinched together the entire time.
  2. 2 Inhale and slowly lower the weight back down, just above resting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.