cambered bar lying row: technique and muscles worked

Animated demonstration of cambered bar lying row

How to do this exercise

Step:1 Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
Step:2 Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step:3 With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
Step:4 Pull the barbell towards your chest, squeezing your shoulder blades together.
Step:5 Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

Equipment: Barbell
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids Posterior deltoid
Secondary muscle: Biceps Forearms Lower back

Hypertrophy grade

Good8 / 10

Nemeo’s take

This exercise, often seen as a stabilized version of the classic row, maximizes tension on the upper back by eliminating the limiting factor of the core. Thanks to the bench, stability is greater and stress on the lower back is very reduced, allowing you to really target the back muscles with progressive overload. Ideal for generating a strong stimulus without excess systemic fatigue, it outperforms many free rows for isolation, although the load is sometimes limited by scapular mobility or the height of the bench.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cambered bar lying row

How to do this exercise

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