Exercise guide
Lying T-Bar Row
The Lying T-Bar Row is a chest-supported machine row that trains the middle back and lats, with the biceps assisting. The support pad reduces the ability to generate momentum through the hips or lower back.
Training context
Muscles Worked by the Lying T-Bar Row
The middle back retracts the shoulder blades as the handles move toward the torso. The lats help draw the upper arms backward, and the biceps assist by bending the elbows.
Grip choice changes the elbow path but does not isolate one back muscle completely. Select the grip that feels secure and allows a full controlled pull.
Technique overview
Keep the chest planted on the support
Adjust the machine so the upper chest rests near the top of the pad. Begin with the arms extended, then pull the handles toward the torso while moving the elbows back. Pause without lifting from the support and lower until the arms extend under control.
Treat this as an overview and use a range, pace, and setup you can control.