Cambered Bar Lying Row

Cambered Bar Lying Row

The Cambered Bar Lying Row is a highly effective exercise that targets the muscles in your back, specifically the latissimus dorsi and rhomboids. This exercise is performed using a specialized equipment called a Cambered Bar, which is a curved barbell designed to provide a more natural grip and range of motion. When executed correctly, the Cambered Bar Lying Row helps to improve upper body strength and stability. It primarily focuses on the muscles responsible for pulling movements, which are crucial for maintaining good posture and preventing imbalances in the upper body. This exercise involves lying face down on a bench, gripping the Cambered Bar with an overhand grip, and pulling it towards your chest while keeping your elbows close to your body. The curved nature of the bar allows for a comfortable grip and enables a greater range of motion compared to other rowing exercises. Incorporating the Cambered Bar Lying Row into your workout routine can help strengthen your back muscles, improve your posture, and enhance your overall upper body strength. Remember to start with a weight that challenges you but still allows for proper form, and gradually increase the weight as you progress.


  • Position yourself on an incline bench with your chest facing down and your feet firmly planted on the ground.
  • Grasp the cambered bar with a pronated grip (palms facing down) and extend your arms fully, allowing the bar to hang in front of you.
  • Keep your back straight, engage your core, and pull the bar towards your abdomen by retracting your shoulder blades.
  • Ensure that your elbows remain close to your body throughout the movement and squeeze your back muscles at the top of the contraction.
  • Slowly lower the bar back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to engage the targeted muscles effectively.
  • Increase the intensity by using heavier weights or resistance bands as you progress.
  • Incorporate controlled movements to minimize swinging and momentum.
  • Engage your core muscles throughout the exercise to improve stability and protect your lower back.
  • Perform the exercise in a slow and controlled manner to fully activate the back muscles.
  • Ensure your shoulders are relaxed and down, away from your ears, to avoid unnecessary tension.
  • Take a breath in during the eccentric phase (lowering) and exhale during the concentric phase (lifting) for better breathing control.
  • Vary your grip, alternating between overhand and underhand grips, to target different areas of the back.
  • Include this exercise as part of a well-rounded back workout routine to achieve balanced muscle development.
  • Consult with a fitness professional to determine the appropriate weight and technique for your individual fitness level.


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