Cambered Bar Lying Row
Description
The cambered bar lying row uses a specialty cambered (curved) barbell while lying face down on a high bench. The camber allows the bar to dip below the bench level, giving a deeper stretch and greater range of motion than a straight bar. It is excellent for back hypertrophy.
Muscle Group
Equipment Required
Cambered Bar Lying Row Instructions
- Set up a high incline bench. Lie face down on the bench with your chest supported.
- Have a partner hand you a cambered bar, or pick it up from blocks.
- Grip the bar with an overhand grip just outside shoulder-width.
- Let the bar hang with arms extended below the bench — the camber allows it to drop further than a straight bar.
- Row the bar up toward the bottom of the bench by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower under control through the deep range of motion.
- Use moderate weight. Aim for 10 to 12 reps.
Cambered Bar Lying Row Form & Visual
Cambered Bar Lying Row Benefits
- Greater range of motion than straight bar rows
- Chest-supported eliminates body english
- Cambered bar increases lat stretch
- Builds back thickness and width
- Easy on the lower back
- Excellent for hypertrophy
Cambered Bar Lying Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
Cambered Bar Lying Row Variations & Alternatives
- Chest-Supported Dumbbell Row
- Barbell Bent Over Row
- T-Bar Row
- Pendlay Row
- Yates Row
