Lying Cambered Barbell Row

This row variation minimizes momentum by using a prone position, allowing you to focus fully on your back.

Instructions

1. Position a cambered bar underneath a flat bench.
2. Lie face down on the bench and grip the bar with palms facing down, wider than shoulder-width.
3. Pull the bar upward by bending your elbows, keeping them close to your body.
4. Row toward your chest to emphasize your upper back, or toward your stomach to target your lats.
5. Squeeze at the top, then lower slowly to the starting position.