Lying Cambered Barbell Row

A rowing exercise performed lying face-down on a bench with a cambered (curved) bar. The unique bar geometry reduces wrist strain while allowing a wider grip for middle back emphasis.

Instructions

1. Place a cambered bar underneath or in front of an exercise bench
2. Lie face down on the bench and grab the bar with a pronated grip wider than shoulder width
3. Pull the bar upward, keeping your elbows close to your body
4. Row the bar to your chest to emphasize the upper back and traps
5. Row to your stomach to target the lats more
6. Pause briefly at the top and squeeze your back muscles
7. Lower the bar in a controlled manner to the starting position
8. Repeat for desired reps

Tips

• The cambered bar reduces wrist strain compared to straight bars
• Maintain a tight upper back by retracting your scapulae
• Pull with your elbows, not your hands
• Keep the bar close to your body throughout the movement
• The lying position reduces lower back stress
• Choose chest or stomach row destination based on target muscle
• This is effective for building middle back thickness