Lying Cambered Barbell Row
How to do the Lying Cambered Barbell Row
- 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.
How to program the Lying Cambered Barbell Row
Sets and reps
As an isolation movement, the Lying Cambered Barbell Row is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Cambered Barbell Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Lying Cambered Barbell Row work?
The Lying Cambered Barbell Row primarily targets the Middle Back. It also recruits the Biceps, Lats, Traps as supporting muscles.
What equipment do I need for the Lying Cambered Barbell Row?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Lying Cambered Barbell Row should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
