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Lying T-Bar Row Machine
The Lying T-Bar Row Machine is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Load the machine and step onto the foot platform.
- Lie with the chest on the angled pad and grip the handles.
- Lift the lever off its rest with straight arms.
- Row the handles toward the chest, driving the elbows back.
- Lower slowly until the arms are straight, then return the lever to its rest after the set.
Tips
- Pick the wide handles for more upper back or the neutral handles for more lats.
- Keep the chest pressed into the pad.
Common mistakes
- Lifting the chest off the pad to jerk the weight up.
- Not reaching straight arms at the bottom.
- Letting the neck crane upward.
Muscles worked by the Lying T-Bar Row Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The pad takes the lower back out. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Lying T-Bar Row Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lying T-Bar Row Machine work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Lying T-Bar Row Machine good for beginners?
Yes. The Lying T-Bar Row Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lying T-Bar Row Machine?
For example the Chest Supported Row, Hammer Strength Low Row and Dumbbell Seal Row. They train mostly the same muscles, some with different equipment.
How do you make the Lying T-Bar Row Machine harder?
Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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