Lying T-bar Row
Key Benefits
- Builds mid-back thickness for a stronger, fuller back appearance.
- Chest support reduces lower-back strain and helps keep form strict.
- Improves scapular control and shoulder stability for better posture.
- Prepares you for Bent-Over Rows (pronated grip).
Instructions
- Lie face down.
- Hold the support by positioning your hands at shoulder width.
- Keep your back straight, without bending.
- Perform the movement by pulling the support upwards until it approaches the bench.
- Return in a controlled manner.
Tips
- Avoid removing your body from the support of the bench.
- Keep your abdomen and glutes contracted.
- Avoid impulses and sudden movements.
Common Mistakes to Avoid
- Yanking the weight and losing control on the return.
- Cranking the head up and straining the neck.
- Flaring elbows too wide and losing back focus.
