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Lying Cambered Barbell Row 4s · no sound

Lying Cambered Barbell Row

A prone chest-supported row with a cambered barbell, pulling from a deep hang without loading the low back.

Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Lie face down on a flat bench with the chest on the pad and the arms hanging.
  2. Grip the cambered bar with a pronated grip just outside shoulder width.
  3. Let the shoulders stretch at the bottom with the elbows long.
  4. Row the bar toward the underside of the bench by driving the elbows back.
  5. Squeeze the shoulder blades together as the bar approaches the pad.
  6. Lower under control to a full hang and repeat without lifting the chest.

Common mistakes

  • Yanking the bar with the hips or neck so the chest leaves the pad.
  • Stopping the pull early because a straight bar would have hit the bench.
  • Flaring the elbows into a rear-delt raise instead of a back row.
  • Letting the wrists collapse so the grip, not the lats, finishes the rep.

Muscles worked

Primary
Lats
Secondary
BicepsFront DeltsTraps

Same movement, other equipment

Chin Ups Intermediate Chin Ups Lats Bodyweight Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell Kettlebell Gorilla Row Intermediate Kettlebell Gorilla Row Lats Kettlebell Kettlebell Renegade Rows Intermediate Kettlebell Renegade Rows Lats Kettlebell

Similar exercises

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Landmine Row Beginner Barbell Landmine Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell

Good to know

What muscles does the Lying Cambered Barbell Row work?
Mainly the lats. It also works the biceps, front delts and traps.
What equipment do you need for the Lying Cambered Barbell Row?
It uses a barbell. Without it, the Chin Ups and the Dumbbell Pullover train the same muscles the same way.
Is the Lying Cambered Barbell Row good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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