Lying Cambered Barbell Row

A beginner strength exercise for the upper back, done with a barbell.

Lying Cambered Barbell Row: finishing position

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Lying Cambered Barbell Row

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Cambered Barbell Row

Questions

What muscles does the Lying Cambered Barbell Row work?

Mainly the upper back, with the biceps and lats helping.

Is the Lying Cambered Barbell Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Lying Cambered Barbell Row?

Good alternatives that train the upper back: Barbell Shrug, Barbell Shrug Behind The Back, Incline Bench Pull or Bent Over Barbell Row.

How many sets and reps of the Lying Cambered Barbell Row should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).