Lying T-Bar Row

Middle Back

Lying T-Bar Row

LevelIntermediate EquipmentMachine MechanicCompound ForcePull

A chest-supported T-bar row where you lie face down on an incline pad and pull the handles toward your torso to build the mid-back.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.4 kcal/min

Estimate range 15–24 kcal (±25 %)

Muscle mass worked9 %

Effort during a set5.2 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the pad of the machine and lie face down with your chest supported.
2Grip the handles and let your arms hang with the weight clear of the stops.
3Keep your head in line with your spine.

How to perform

1Pull the handles toward your lower ribs by driving your elbows back.
2Squeeze your shoulder blades together at the top.
3Pause briefly.
4Lower the handles slowly until your arms are fully extended.