Lying Cambered Barbell Row
Muscles worked
Instructions
- 1Place a cambered bar underneath an exercise bench.
- 2Lie 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.
- 3As 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.
- 4After a second hold at the top, lower back down to the starting position slowly as you inhale.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Cambered Barbell Row
The lying cambered barbell row is performed face-down on a bench, which eliminates any torso-swinging cheat and fully isolates the mid-back. The cambered shape of the bar allows a natural grip that's easy on the wrists while offering a good pulling range. Depending on where you pull the bar, chest or belly, you shift emphasis toward the upper back or more toward the lats. It's an excellent strict isolation exercise for building thickness in the mid-back. It requires good scapular stability and works well after heavier compound pulling movements.
check_circleBenefits
- check_circleEliminates all cheating thanks to the lying position
- check_circleBuilds thickness in the mid-back
- check_circleNatural grip that's easy on the wrists
- check_circleAllows shifting emphasis based on the pull point
lightbulbExecution tips
- lightbulbKeep the elbows close to the body to target the mid-back
- lightbulbAlways pause at the top of the movement
- lightbulbChoose a load that allows strict control
- lightbulbKeep the torso pressed against the bench
warningCommon mistakes
- warningLetting the torso lift off the bench
- warningUsing too much weight, which breaks form
- warningFlaring the elbows excessively away from the body
- warningNot pausing at the top of the pull
helpFrequently asked questions
Where should you pull the bar to target the lats instead of the mid-back?expand_more
Pull toward the belly rather than the chest to engage the lats more.
Why use a cambered bar specifically?expand_more
Its shape allows a more natural, wrist-friendly grip than a straight bar.
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