PlanWorkouts

Exercise 0248 · REF R5swFnc

Cambered Bar Lying Row exercise animation

Cambered Bar Lying Row

Category
Back
Equipment
Barbell
Target
Upper Back

A cambered bar changes the hand path on a lying row, letting the wrists sit in a more neutral position than a straight bar allows through the pull. The muscles worked stay the same as a standard barbell row — upper back and biceps — but the altered grip tends to feel more comfortable on the wrists and elbows. It's worth trying specifically if a straight bar ever causes joint discomfort on rowing movements.

How to Do the Cambered Bar Lying Row

  1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
  2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
  4. Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

Muscles Worked

The Cambered Bar Lying Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have barbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cambered Bar Lying Row work?
The Cambered Bar Lying Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Cambered Bar Lying Row?
The Cambered Bar Lying Row is done with a barbell.
What's a good alternative to the Cambered Bar Lying Row?
If you don't have access to a barbell, the Back Lever targets the same upper back using body weight instead.