Lying T-Bar Row
- Primary musclesMiddle Back
- EquipmentMachine
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying T-Bar Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLoad the T-bar machine and adjust the chest pad so your upper chest rests on top of it. Some machines only let you step forward or back to fit.
Lie face down and take the handles, palms facing down or up depending on the back area you want to work.
Straighten your arms in front of you in the start position.
Exhale and pull the weight up by driving your elbows back, then squeeze your back at the top.
Hold for a second, then inhale and lower the weight slowly. Repeat for the planned reps.
Keep your chest pressed to the pad. If it lifts off, the load is too heavy.
Pull with the elbows instead of curling with the biceps, and keep your shoulders away from your ears.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.