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Back Workout (10) – Lying T-Bar Row

June 21st, 2012 · No Comments ·


Lying T Bar Row helps develop back in terms of width and thickness.


  1. Adjust the leg height or the pad height so that your upper chest should be on the top of the pad.  For certain machines, you have to stand on the appropriate step to do it.
  2. Grab the handles with the widest grip.
  3. If you are beginner, for the first set, do not put any weight on.
  4. Lift the bar off the rack, let it hand straight down, and extend your arms in front of you.  Keep your chin up.
  5. Slowly pull the weight up like you are “rowing”.  Lift the bar toward your stomach area.  Stop at the point where the “imaginary line” between your hands touches your chest.
  6. At the top of the movement, squeeze your back.  Your elbows should naturally pointed outwards.  Keep your upper arms as close to your body as possible throughout the movement to ensure your back muscles are working hard.  Do not lift your body off the pad because if you do that, you tend to use your biceps to lift the weight.
  7. Slowly return the bar.
  8. Do 8 to 12 repetitions each set, 3 sets.






  • Do not use your biceps to lift the weight.
  • Once you are familiar with the workout, you can start adding weight.




Category: Back

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