Vidéos
Instructions
- Position yourself on the lying T-bar row machine with your chest against the pad and feet secured.
- Grip the handles with both hands using a neutral or overhand grip.
- Start with arms fully extended and back straight.
- Pull the handle toward your torso by retracting your shoulder blades and bending your elbows.
- Squeeze your back muscles at the top of the movement.
- Slowly lower the weight back to the starting position in a controlled manner.
Technical Tips
- Avoid jerking the weight or using momentum.
- Keep your chest firmly pressed against the pad at all times.
- Do not round your lower back during the movement.
- Control the eccentric phase to maximize muscle engagement.
Breathing Tips
- Inhale deeply before initiating the pull.
- Exhale as you pull the handle towards your torso.
- Inhale again during the controlled return to the start position.
Restrictions médicales
- Lower back injuries or herniated discs
- Shoulder impingement or instability
- Severe thoracic spine mobility limitations
The Lying T-Bar Row is a powerful upper-body strength exercise that primarily develops the muscles of the back using a chest-supported position. By eliminating momentum and isolating the pulling motion, it ensures strict form and reduces strain on the lower back, making it a safer alternative to traditional bent-over rows. This exercise is ideal for building thickness and density in the mid-back and lats, while also engaging supporting muscles like the rhomboids and biceps. The chest-supported design also encourages better posture and scapular control throughout the movement. Suitable for intermediate to advanced lifters, the Lying T-Bar Row can be effectively used in hypertrophy or strength-focused training routines. Its guided motion and controlled range make it a staple in bodybuilding programs and gym-based back workouts.
What muscles does the lying T-bar row target?
The lying T-bar row primarily targets the back muscles, including the lats, rhomboids, and lower traps, while also engaging the biceps and rear deltoids as secondary muscles.
Is the lying T-bar row safe for lower back issues?
Yes, the lying T-bar row is safer for individuals with lower back concerns because the chest-supported position reduces spinal loading and prevents excessive lumbar strain.
Can I use different grips on the lying T-bar row?
Yes, using a neutral or overhand grip can emphasize different parts of the back and arm muscles, allowing for targeted variation and improved muscle balance.
How is the lying T-bar row different from a bent-over row?
Unlike the bent-over row, the lying T-bar row provides chest support, which minimizes lower back involvement and promotes strict form with less momentum.
Is the lying T-bar row good for beginners?
While effective, the lying T-bar row is better suited for intermediate lifters due to its machine setup and the need for proper technique; beginners may start with simpler row variations first.