Form cues
- Chest stays on bench
- Pull elbows back
- Squeeze shoulder blades
- Keep neck neutral
Exercise
Cambered Bar Lying Row
Back, barbell
A chest-supported barbell row performed lying face down on a bench to train the upper back with minimal body English.
Target: upper back. Also works: biceps, forearms.
Steps
- Place a barbell on the floor under the end of a flat bench and lie face down so your chest is supported with your arms hanging straight down.
- Plant your feet on the floor, brace your midsection, and grab the bar with an overhand grip slightly wider than shoulder width.
- Lift the bar clear of the floor and let it hang directly below your shoulders with your neck neutral.
- Pull the bar up toward the underside of the bench or lower chest by driving your elbows back.
- Pause briefly at the top and squeeze your shoulder blades together.
- Lower the bar under control until your arms are straight and the bar returns just above the floor.
Common mistakes
- Lifting the chest off the bench to move the bar
- Shrugging the shoulders up toward the ears
- Yanking the bar off the floor with momentum
- Flaring the elbows straight out to the sides
Breathing
Inhale as you lower the bar and exhale as you pull it up toward your chest.
In the app, search for Cambered Bar Lying Row and add it to a workout.