Lying Cambered Barbell Row

Lying Cambered Barbell Row is a strength - bench-supported barbell row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi, Trapezius
Exercise type: Strength - bench-supported barbell row

Exercise technique

Bar
Place a cambered bar beneath a sturdy bench of sufficient height.
Lie down
Rest your chest on the pad with natural head alignment.
Grip
Use an overhand grip wider than shoulder width.
Start
Extend arms downward and check that the bar clears the bench.
Pull
Drive elbows backward to bring the bar toward your chest or upper abdomen.
Pause
Squeeze briefly without lifting the chest off support.
Return
Lower slowly and let the shoulders lengthen under control.

Key technique points

Check cambered-bar clearance beforehand.
Maintain the target pulling height throughout.
Keep wrists straight.
Maintain pad contact.
Move both elbows together.
Do not bounce the bar off the floor.

Common mistakes

Assuming straight-bar clearance

Do not force a path when the equipment hits the bench.

Lifting the chest

Do not undermine support through lower-back extension.

Changing the pull target

Do not swing the bar toward a different torso level each repetition.

Lifting with the wrists

Do not bring the weight closer by curling the hands.

Extending the neck

Do not lift your head backward over the front of the pad.

Releasing the load

Do not hit the floor without braking the bar descent.

Frequently asked questions