Lying Cambered Barbell Row
A prone chest-supported row with a cambered barbell, pulling from a deep hang without loading the low back.
How to do it
- Lie face down on a flat bench with the chest on the pad and the arms hanging.
- Grip the cambered bar with a pronated grip just outside shoulder width.
- Let the shoulders stretch at the bottom with the elbows long.
- Row the bar toward the underside of the bench by driving the elbows back.
- Squeeze the shoulder blades together as the bar approaches the pad.
- Lower under control to a full hang and repeat without lifting the chest.
Key technique cue
Chest stays down, row to the bench with the elbows, not the hips or neck.
Common mistakes
- ✕ Yanking the bar with the hips or neck so the chest leaves the pad.
- ✕ Stopping the pull early because a straight bar would have hit the bench.
- ✕ Flaring the elbows into a rear-delt raise instead of a back row.
- ✕ Letting the wrists collapse so the grip, not the lats, finishes the rep.
Benefits
- ✓ Supports the torso so the row does not load the low back.
- ✓ The camber adds range that a straight bar loses against the bench.
- ✓ Stops hip swing, so the back has to do the work.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Lying Cambered Barbell Row
- Seal Row
About the exercise
The lying cambered barbell row is a seal row done with a bent bar. You lie face down on a flat bench, arms hanging, and row a cambered barbell toward the underside of the pad. The camber lets the bar travel higher than a straight bar would before it hits the bench, so the lats and mid-back get a longer pull. Because the torso is supported, the hips cannot swing the weight up.
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