Lying T-Bar Row

What it is

This machine-based, compound pulling movement is excellent for developing a strong and thick back. You'll primarily engage your middle back muscles, while also working your biceps and latissimus dorsi. This exercise is suitable for intermediate lifters.

Technique tips

• Adjust the leg pad so your upper chest rests comfortably at the top.
• Maintain a tight core and keep your upper arms close to your torso.
• Drive the weight using your back muscles, not just your biceps.
• Exhale as you pull the weight up and powerfully squeeze your shoulder blades.
• Avoid lifting your body off the pad; keep constant tension on your back.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.