This strength exercise works on your middle back. Biceps and lats are also trained in the process but not they are not the primary focus.
Instructions on how to perform this exercise
- Adjust weight according to your body’s strength.
- Adjust height of legs so that your chest is on the pad.
- Steps are available in some machines so that you can stand on step which is convenient to you.
- Grab the handle by lying down on pad while facing down. Palm position will vary according to part of back you want to work on.
- Lift the bar off the rack till your arms are in front of you.
- Upper arms should stay close to torso during the execution for maximum effect.
- Go back to the starting position and count as one.
Repeat until failure.
Video Demos on how to do Lying T bar rows
Other Posts in Middle Back Category
- Bent Over Two Dumbbell Row
- Bent Over Two Arm Long Bar Row
- Incline Bench Pull
- One-Arm Dumbbell Row
- Reverse Grip Bent Over Rows
- Seated Cable Rows
- Smith Machine Bent over Row
