Lying Cambered Barbell Row
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Biceps, Lats, Traps
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
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.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Bent Over Barbell Row Barbell
- Bent Over One-Arm Long Bar Row Barbell
- Bent Over Two-Arm Long Bar Row Barbell
- Incline Bench Pull Barbell
- One-Arm Long Bar Row Barbell
- Reverse Grip Bent-Over Rows Barbell
- Straight Bar Bench Mid Rows Barbell
- T-Bar Row with Handle Barbell