Smart Workout Diary

T-Bar Prone Row

The T-Bar Prone Row is a chest-supported rowing exercise performed face down on a T-bar row machine or chest-supported T-bar setup. It primarily develops the upper back and lats while the biceps assist the pulling motion. The prone, supported position limits momentum and helps build controlled back strength and muscular development.

Demonstration

T-Bar Prone Row — demonstration 1
T-Bar Prone Row — demonstration 2

Instructions

  1. Set the machine: Load the T-bar row machine with a manageable weight and adjust the chest pad and foot platform so you can reach the handles comfortably.
  2. Take position: Lie face down with your chest firmly against the pad, feet planted securely, and spine in a neutral position.
  3. Establish the start: Grip the handles, let your arms extend under control, and keep your shoulders down rather than shrugged toward your ears.
  4. Row the handles: Pull the handles toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
  5. Return slowly: Lower the handles under control until your arms are extended without losing chest contact or rounding your back, then repeat.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep chest contact: Maintain firm contact with the pad throughout each repetition instead of lifting your torso to move more weight.
  2. Lead with the elbows: Think about moving your elbows back rather than curling the handles with your hands.
  3. Control the load: Use a weight that allows a brief squeeze at the top and a slow, full return without bouncing.
  4. Breathe steadily: Exhale as you pull and inhale as you lower the handles.
Exercise library