Lying Cambered Barbell Row
Differentiation: Mechanics
This variation of a Row is unique. Here is how: you use a cambered bar for this exercise. The bar has a shape that allows you to pull your lats farther back than if you were using a normal bar. This movement allows your lats to reach maximum contraction. Maximizing contraction increases overall strength and definition in your lats.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain a Cambered (bent) bar.
3) Load plates onto the cambered bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Adjust the height of an adjustable flat bench to 18 inches or use a high flat bench.
6) Position the cambered bar crosswise under the end of the flat bench.
7) Load plates onto the bar.
8) Lie face-down lengthwise on the bench - with your head extended over the end and your legs straight.
9) Grasp the bar with both hands slightly wider than shoulder-width apart - with your palms facing down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the bar upward.
3) ...until the bar meets the underside of the bench.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, slowly lower the bar to the floor.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Keep your forearms perpendicular to the floor.
Your elbows should flare outward as you pull.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Cambered Bench Press Bar |
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Appearing in the Video
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Tip
Lift the barbell toward your chest to strengthen your mid back. Lift toward your stomach to strengthen your lats.