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Cambered Bar Chest-Supported Row

Step by step instructions, muscle activation and variants for the Cambered Bar Chest-Supported Row.

MediumRear shouldersTrapezius

About this exercise

The Cambered Bar Lying Row is a chest-supported rowing variation performed lying face down on an incline bench. The cambered (arched) bar allows a greater range of motion and a deeper stretch at the bottom compared to a straight barbell, heavily loading the lats and mid-back while eliminating lower back stress.

How to Perform

  • Set an adjustable bench to a low-to-moderate incline and lie face down with your chest on the pad and feet planted on the floor
  • Grip the cambered bar below the bench with both hands using a neutral or overhand grip
  • Let your arms hang fully extended at the bottom
  • Retract your shoulder blades and row the bar upward toward your lower chest or abdomen
  • Squeeze your lats and mid-back muscles at the top of the movement
  • Slowly lower the bar back to full arm extension under control

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

About the Cambered Bar Chest-Supported Row

The Cambered Bar Chest-Supported Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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