Lying Cambered Barbell Row
- Primary musclesMiddle Back
- EquipmentBarbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Lying Cambered Barbell Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
4 stepsPlace 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.
Variations: A regular barbell can be used, but a cambered barbell gives you a greater range of motion. You can also turn this into a rear delt movement by flaring the elbows out instead of keeping them close to your torso.
Similar exercises
All Middle Back exercises · 20
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.