Back · Barbell · Isolation · Beginner
Lying Cambered Barbell Row
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- Biceps, Lats, Traps
How to do it
- Place a cambered bar underneath an exercise bench.
- 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.
- 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.
- After a second hold at the top, lower back down to the starting position slowly as you inhale.
Swaps on other equipment
Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.
Other upper back exercises
- Inverted Row · Bodyweight
- Inverted Row with Straps · Other
- Leverage High Row · Machine
- Lying T-Bar Row · Machine
- Middle Back Shrug · Dumbbell
- Middle Back Stretch · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake