Lying Cambered Barbell Row

What you'll gain

• Supports the torso so the row does not load the low back.

• The camber adds range that a straight bar loses against the bench.

• Stops hip swing, so the back has to do the work.

Step-by-Step Instructions

1. 1

   Lie face down on a flat bench with the chest on the pad and the arms hanging.

2. 2

   Grip the cambered bar with a pronated grip just outside shoulder width.

3. 3

   Let the shoulders stretch at the bottom with the elbows long.

4. 4

   Row the bar toward the underside of the bench by driving the elbows back.

5. 5

   Squeeze the shoulder blades together as the bar approaches the pad.

6. 6

   Lower under control to a full hang and repeat without lifting the chest.

Common Mistakes

• Yanking the bar with the hips or neck so the chest leaves the pad.

• Stopping the pull early because a straight bar would have hit the bench.

• Flaring the elbows into a rear-delt raise instead of a back row.

• Letting the wrists collapse so the grip, not the lats, finishes the rep.

About This Exercise

The lying cambered barbell row is a seal row done with a bent bar. You lie face down on a flat bench, arms hanging, and row a cambered barbell toward the underside of the pad. The camber lets the bar travel higher than a straight bar would before it hits the bench, so the lats and mid-back get a longer pull. Because the torso is supported, the hips cannot swing the weight up. The approved frame shows that setup: prone on a bench, compact cambered bar with plates, lats highlighted on the near ribcage, faint pink on the biceps and mid-traps. For a catalog this is the chest-supported barbell row clip. App builders can drop it into back-thickness programs, machine-free horizontal-pull pages, and libraries that need a strict row for lifters who should not hinge-load the spine.

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