What muscles does the Cambered Bar Lying Row work?

The Cambered Bar Lying Row primarily targets the upper back, specifically the rhomboids and trapezius. It also engages the biceps, rear deltoids, lower back, and other supporting muscles, making it a great compound movement for overall pulling strength.

What equipment do I need for the Cambered Bar Lying Row?

You will need an incline or flat bench and a cambered (EZ) bar. If you don't have a cambered bar, a straight barbell or dumbbells can be used, though the cambered bar allows for a more comfortable wrist position and fuller range of motion.

Is the Cambered Bar Lying Row suitable for beginners?

Yes, beginners can perform the Cambered Bar Lying Row, provided they use light weights and maintain proper form. The bench support helps reduce strain on the lower back, making it safer for those still developing core strength.

What are common mistakes to avoid when doing the Cambered Bar Lying Row?

Common mistakes include using too much weight, rounding the shoulders forward, and pulling with the arms instead of activating the back muscles. Focus on squeezing the shoulder blades together, controlling the movement, and keeping your core braced.

How many sets and reps should I do for the Cambered Bar Lying Row?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps using a challenging but manageable weight. Beginners may start with 2–3 sets of 10–12 reps to master the technique before increasing load.

Are there any safety tips for performing the Cambered Bar Lying Row?

Ensure the bench is stable and positioned at a comfortable incline to support your chest fully. Keep your neck neutral, avoid jerking the weight, and engage your core throughout to protect your spine and prevent unnecessary strain.

What variations can I try for the Cambered Bar Lying Row?

You can vary grip width to target different parts of the back, use an underhand grip to emphasize the biceps, or perform the movement with dumbbells for more freedom of wrist rotation. Adjusting bench incline can also change the pulling angle and muscle emphasis.

Cambered Bar Lying Row

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

EZ Bar

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench with your chest supported and feet on the floor, holding a cambered (EZ) bar with a pronated grip. Pull the bar toward your chest by squeezing your shoulder blades together and bending your elbows, then lower it back down with control. Keep your core engaged and back straight throughout the movement.

Step-by-Step Instructions

Begin by setting up a bench at an incline and positioning yourself face down on the bench, ensuring your chest is supported and your feet are firmly planted on the ground for stability.
Grab a cambered bar (EZ bar) with a pronated grip (palms facing down) and let your arms hang straight down towards the floor.
Engage your core and keep your back straight throughout the movement.
Pull the barbell towards your chest by retracting your shoulder blades and bending your elbows. Focus on squeezing your upper back muscles at the top of the movement.
Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.
Repeat the movement for the desired number of repetitions, ensuring proper form and controlled motion throughout.

Explore more upper back exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Incline Row

Upper Back

Bench • Barbell

Dumbbell Incline Row

Upper Back

Bench • Dumbbell

Barbell Shrug

Upper Back

Barbell

Dumbbell Lying Rear Delt Row

Shoulders

Upper Back

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Cambered Bar Lying Row work?: The Cambered Bar Lying Row primarily targets the upper back, specifically the rhomboids and trapezius. It also engages the biceps, rear deltoids, lower back, and other supporting muscles, making it a great compound movement for overall pulling strength.
What equipment do I need for the Cambered Bar Lying Row?: You will need an incline or flat bench and a cambered (EZ) bar. If you don't have a cambered bar, a straight barbell or dumbbells can be used, though the cambered bar allows for a more comfortable wrist position and fuller range of motion.
Is the Cambered Bar Lying Row suitable for beginners?: Yes, beginners can perform the Cambered Bar Lying Row, provided they use light weights and maintain proper form. The bench support helps reduce strain on the lower back, making it safer for those still developing core strength.
What are common mistakes to avoid when doing the Cambered Bar Lying Row?: Common mistakes include using too much weight, rounding the shoulders forward, and pulling with the arms instead of activating the back muscles. Focus on squeezing the shoulder blades together, controlling the movement, and keeping your core braced.
How many sets and reps should I do for the Cambered Bar Lying Row?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps using a challenging but manageable weight. Beginners may start with 2–3 sets of 10–12 reps to master the technique before increasing load.
Are there any safety tips for performing the Cambered Bar Lying Row?: Ensure the bench is stable and positioned at a comfortable incline to support your chest fully. Keep your neck neutral, avoid jerking the weight, and engage your core throughout to protect your spine and prevent unnecessary strain.
What variations can I try for the Cambered Bar Lying Row?: You can vary grip width to target different parts of the back, use an underhand grip to emphasize the biceps, or perform the movement with dumbbells for more freedom of wrist rotation. Adjusting bench incline can also change the pulling angle and muscle emphasis.