Lying T-Bar Row
Lying T-Bar Row is a strength - pad-supported t-bar row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength - pad-supported T-bar row
Exercise technique
- Load
Fit suitable plates and check the safety.
- Height
Choose the foot position that places your upper chest at the top pad edge.
- Contact
Rest your chest on the pad and secure your feet.
- Grip
Choose a comfortable neutral or permitted overhand grip.
- Pull
Unrack the lever and drive elbows backward close to your torso.
- Top
Squeeze the back briefly without leaving the pad.
- Lower
Extend slowly; fully rerack the lever after the set.
Key technique points
- Adjust pad height to your chest.
- Unrack under control.
- Match elbow path to the chosen grip.
- Do not push with your feet to lift the chest off the pad.
- Keep the neck long.
- Confirm rack engagement before releasing the grip.
Common mistakes
Losing chest contact
Do not lift off the pad to raise the weight.
Wrong foot platform
Do not let the pad press inappropriately on your neck or abdomen.
Crashing onto the rack
Do not replace a safe return with a hard drop.
Swinging the elbows
Do not flare the arms uncontrollably with a narrow grip.
Bending the wrists
Do not finish handle movement by curling the hands.
Incomplete racking
Do not release the load without confirming the lever is supported.
Frequently asked questions
Lying T-Bar Row: why is “Losing chest contact” a mistake?
Do not lift off the pad to raise the weight.
Lying T-Bar Row: why is “Wrong foot platform” a mistake?
Do not let the pad press inappropriately on your neck or abdomen.
Lying T-Bar Row: why is “Crashing onto the rack” a mistake?
Do not replace a safe return with a hard drop.
Lying T-Bar Row: why is “Swinging the elbows” a mistake?
Do not flare the arms uncontrollably with a narrow grip.
Lying T-Bar Row: why is “Bending the wrists” a mistake?
Do not finish handle movement by curling the hands.
Lying T-Bar Row: why is “Incomplete racking” a mistake?
Do not release the load without confirming the lever is supported.
What should I focus on when doing Lying T-Bar Row?
Adjust pad height to your chest. Unrack under control. Match elbow path to the chosen grip. Do not push with your feet to lift the chest off the pad. Keep the neck long. Confirm rack engagement before releasing the grip.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.