Strength

Lying Cambered Barbell Row

The lying cambered barbell row is a beginner strength exercise for your middle back, using barbell.

Main muscles
Middle back
Also works
Biceps, Lats, Traps
Equipment
Barbell
Level
Beginner
Lying Cambered Barbell Row, starting position
Start
Lying Cambered Barbell Row, end position
Finish

How to do 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.

Alternatives to the lying cambered barbell row

T-Bar Row with Handle Barbell Reverse Grip Bent-Over Rows Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over One-Arm Long Bar Row Barbell Incline Bench Pull Barbell One-Arm Long Bar Row Barbell