10 Best Lying T-Bar Row Alternatives for When You Can't Use the Machine

The Lying T-Bar Row is done lying face down with a machine. Ranked closest by our scoring: the Lying Cambered Barbell Row, the Bodyweight Mid Row and the Leverage High Row.

Lying T-Bar Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lying T-Bar Row

The steps for the Lying T-Bar Row itself, so you can judge how close each substitute below really is.

Middle Back, with biceps, lats · Machine · Intermediate · Compound

  1. Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
  2. Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
  3. Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
  4. As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
  5. After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
  6. Repeat for the recommended amount of repetitions.

The 10 Best Lying T-Bar Row Alternatives

10 substitutes, ranked by how closely each one matches the Lying T-Bar Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lying Cambered Barbell Row

    1. Lying Cambered Barbell Row

    84% match

    Middle Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the middle back.

    • Barbell
    How to perform it
    1. Place a cambered bar underneath an exercise bench.
    2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
    3. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
    4. After a second hold at the top, lower back down to the starting position slowly as you inhale.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Lying T-Bar Row
    • Equipment: free weights, not a machine
    • Body position: lying face down, the same as the Lying T-Bar Row
  2. Bodyweight Mid Row

    2. Bodyweight Mid Row

    83% match

    Middle Back · Intermediate · Compound

    Pick this when you want to work the middle back with more balance to manage.

    • Other
    How to perform it
    1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
    2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
    3. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Lying T-Bar Row
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, the same as the Lying T-Bar Row
    • Balance: harder to stay steady on than the Lying T-Bar Row
  3. Leverage High Row

    3. Leverage High Row

    81% match

    Middle Back · Beginner · Compound

    Pick this when you want an easier version that still works the middle back.

    • Machine
    How to perform it
    1. Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
    2. Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handles to the starting position.
    4. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Lying T-Bar Row
    • Equipment: a machine, the same as the Lying T-Bar Row
    • Body position: seated, not lying face down
  4. Sled Row

    4. Sled Row

    81% match

    Middle Back · Intermediate · Compound

    It still works the middle back, through a different movement.

    • Other
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
    2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
    3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
    4. Take a step or two back to get tension in the line and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Lying T-Bar Row
    • Equipment: a machine, the same as the Lying T-Bar Row
    • Body position: standing, not lying face down
  5. HyperextensionPlay demonstration

    5. Hyperextension

    74% match

    Spine · Intermediate · Compound

    A looser match: it works the spinal erectors rather than the middle back.

    • Bodyweight
    How to perform it
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not middle back
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, the same as the Lying T-Bar Row
  7. Seated Cable Rows

    7. Seated Cable Rows

    71% match

    Middle Back · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the middle back.

    • Cable
    How to perform it
    1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
    2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
    3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
    4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Lying T-Bar Row
    • Equipment: a cable, not a machine
    • Body position: seated, not lying face down

Lying T-Bar Row FAQ

What muscles does Lying T-Bar Row work?

The lying T-bar row primarily targets the middle back: rhomboids, middle trapezius, and the posterior fibers of the deltoid, with significant latissimus dorsi involvement. It also recruits the erector spinae and biceps as secondary stabilizers and elbow flexors.

What is the best bodyweight alternative to Lying T-Bar Row?

The best bodyweight substitute is the inverted (Australian) row; set the bar at hip height, brace your core, and pull the chest to the bar while squeezing the shoulder blades. Cue a straight plank line and lead with the elbows to maximize mid-trap and rhomboid activation.

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