Cambered Bar Lying Row

Cambered Bar Lying Row


This exercise involves lying face down on a bench and pulling a cambered bar towards your chest, targeting the muscles in your back. It is a variation of the traditional barbell row and can help improve posture and upper body strength.

Muscle Group

Equipment Required

Cambered Bar Lying Row Instructions

  1. Begin by setting up a cambered bar on a low pulley cable machine.
  2. Attach a V-handle to the cable and position yourself in front of the machine.
  3. Grab the V-handle with both hands and take a few steps back to create tension in the cable.
  4. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
  5. With your arms fully extended, pull the V-handle towards your chest, squeezing your shoulder blades together at the top of the movement.
  6. Slowly lower the weight back down to the starting position, keeping your back straight and core engaged throughout the exercise.
  7. Repeat for the desired number of reps.

Cambered Bar Lying Row Form & Visual

Cambered Bar Lying Row

Cambered Bar Lying Row Benefits

  • Targets the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
  • Improves posture and spinal alignment
  • Increases grip strength and forearm development
  • Allows for a greater range of motion compared to traditional barbell rows
  • Can be used as a variation to switch up a workout routine

Cambered Bar Lying Row Muscles Worked

  • Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Erector Spinae
  • Biceps

Cambered Bar Lying Row Variations & Alternatives

  • Cambered Bar Seated Row
  • Cambered Bar Bent-Over Row
  • Cambered Bar T-Bar Row
  • Cambered Bar One-Arm Row
  • Cambered Bar Inverted Row