LiftSetsLiftSets / Exercises / Lying Cambered Barbell Row
Lying Cambered Barbell Row
Works the middle back. Helped by the biceps, lats and traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
middle backbicepslatstraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Chest stays on the bench.
- Pull the elbows up and back, squeeze the shoulder blades.
- Lower to straight arms.
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.
Other exercises for the middle back
- Alternating Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row with Palms In
- Dumbbell Incline Row
- Gorilla Row
Track it in LiftSets
Log Lying Cambered Barbell Row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store