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Lying Cambered Barbell Row

The Lying Cambered Barbell Row primarily targets your Middle Back, with support from Biceps, Lats, Traps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Traps

How to perform Lying Cambered Barbell Row

  1. Step 1. Place a cambered bar underneath an exercise bench.
  2. Step 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. Step 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. Step 4. After a second hold at the top, lower back down to the starting position slowly as you inhale.

Frequently asked questions

Which specific muscles does the lying cambered barbell row target?

This movement primarily isolates the latissimus dorsi, rhomboids, and middle trapezius. The cambered bar allows for an increased range of motion compared to a standard straight bar.

How does the cambered bar improve rowing technique?

The curve in the bar allows the hands to travel past the plane of the torso without hitting the bench. This deeper contraction maximizes muscle fiber recruitment in the upper and mid-back.

What is a common mistake to avoid during this exercise?

Avoid lifting the chest off the bench to create momentum, which shifts tension away from the back. Keep the torso flush against the pad and focus on pulling with the elbows.

What is a suitable alternative if a cambered bar is unavailable?

A standard dumbbell seal row is an effective substitute as it provides a similar range of motion. Ensure the bench is elevated enough to allow a full stretch at the bottom.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on a one-second squeeze at the top of the movement to emphasize back thickness.

Sample sets & reps for Lying Cambered Barbell Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Two-Dumbbell Row — dumbbell
  • Bent Over Two-Dumbbell Row With Palms In — dumbbell
  • Bodyweight Mid Row — other

See all Middle Back exercises →

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