Cambered Bar Lying Row
A chest-supported barbell row performed lying face down on a bench to train the upper back with minimal body English.
Secondary muscles
How to do it
- Place a barbell on the floor under the end of a flat bench and lie face down so your chest is supported with your arms hanging straight down.
- Plant your feet on the floor, brace your midsection, and grab the bar with an overhand grip slightly wider than shoulder width.
- Lift the bar clear of the floor and let it hang directly below your shoulders with your neck neutral.
- Pull the bar up toward the underside of the bench or lower chest by driving your elbows back.
- Pause briefly at the top and squeeze your shoulder blades together.
- Lower the bar under control until your arms are straight and the bar returns just above the floor.
Form cues
- Chest stays on bench
- Pull elbows back
- Squeeze shoulder blades
- Keep neck neutral
Common mistakes
- Lifting the chest off the bench to move the bar
- Shrugging the shoulders up toward the ears
- Yanking the bar off the floor with momentum
- Flaring the elbows straight out to the sides
Breathing
Inhale as you lower the bar and exhale as you pull it up toward your chest.
