Cambered Bar Lying Row
Cambered Bar Lying Row pairs heavy bilateral barbell loading with posture that holds through the day — the middle rung where progress speeds up.
How to do Cambered Bar Lying Row
- Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
- Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Cambered Bar Lying Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Cambered Bar Lying Row Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Cambered Bar Lying Row
Swap Cambered Bar Lying Row For
Cambered Bar Lying Row — Frequently Asked Questions
How do you do the Cambered Bar Lying Row?
Set up a barbell on the floor and lie face down on a bench with your chest just off the edge. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cambered Bar Lying Row work?
The Cambered Bar Lying Row primarily targets the upper back. It is classified as a back exercise and is performed with a barbell.
How many sets and reps of the Cambered Bar Lying Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cambered Bar Lying Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cambered Bar Lying Row?
Try the Cable High Row (kneeling), Resistance Band Seated Straight Back Row or the Ez Bar Reverse Grip Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
