How to do the Cambered Bar Lying Row
Cambered Bar Lying Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cambered Bar Lying Row demonstration · © GymiaFit
Cambered Bar Lying Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Cambered Bar Lying Row step by step
- 1Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
- 2Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
- 4Pull the barbell towards your chest, squeezing your shoulder blades together.
- 5Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Cambered Bar Lying Row — questions
What muscles does the Cambered Bar Lying Row work?
The Cambered Bar Lying Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cambered Bar Lying Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cambered Bar Lying Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Cambered Bar Lying Row?
Barbell Bent Over Row, Barbell Incline Row, Barbell One Arm Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cambered Bar Lying Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.