Cambered Bar Lying Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The cambered bar lying row is a chest-supported barbell pull that targets the lats (latissimus dorsi), teres major and minor, the mid and lower trapezius, and the infraspinatus, with the rear delts, brachialis, and brachioradialis assisting. Lying face-down on a high bench removes momentum and lower-back strain, so the row becomes a strict, back-isolating builder. The cambered bar's bent shape lets you pull deeper toward the bench for a fuller squeeze.
Cambered Bar Lying Row: So führst du sie aus
- 1Set a flat bench on raised blocks (or use a high/incline bench) so the bar clears the floor when hanging at arm's length, and load the cambered bar underneath.
- 2Lie face-down on the bench with your chest and hips supported, then reach down and grip the cambered bar slightly wider than shoulder-width with an overhand grip.
- 3Let the bar hang at full stretch below the bench, arms straight, and pull your shoulder blades down to set your back before the first rep.
- 4Pull the bar up toward the underside of the bench by driving your elbows back and squeezing your shoulder blades together.
- 5Continue until the bar reaches the bench or your upper arms are level with your torso, pausing briefly to feel the contraction in your back.
- 6Lower the bar under control to full arm extension, keeping tension in the lats and avoiding a sudden drop.
- 7Complete your reps, then lower the bar to the floor or supports and step out from under the bench.
Technik-Tipps
- Lead each rep with your elbows, not your hands, to keep the work in the lats and mid-back rather than the biceps.
- Keep your chest pinned to the bench throughout so you cannot use momentum or hip drive to swing the weight up.
- Use the cambered bar's depth to pull through a full range — stretch all the way down and pull all the way up for the biggest contraction.
- Brace your core and keep your neck neutral by looking down at the bench rather than craning your head up.
- Set the bar on solid blocks or safety supports so you can load and unload it safely while lying down.
Häufige Fehler
- Jerking or bouncing the bar off the bottom, which trades back tension for momentum and stresses the shoulders.
- Shrugging the bar up with the upper traps instead of rowing with the elbows, which shifts work away from the lats and mid-back.
- Stopping short of full arm extension at the bottom, which cuts the stretch and shortens the range the lats actually work through.
- Lifting your chest off the bench to heave heavier loads, which reintroduces the lower-back strain this exercise is meant to remove.
- Letting the bar drift forward away from the bench, which turns the row into a partial rep and reduces the squeeze.
Häufig gestellte Fragen
What muscles does the cambered bar lying row work?
It primarily targets the latissimus dorsi, teres major and minor, the middle and lower trapezius, and the infraspinatus. The rear deltoids, brachialis, brachioradialis, and lower chest assist as synergists.
Why use a cambered bar instead of a straight bar for lying rows?
The cambered bar's bent shape lets the bar travel deeper toward the bench, giving you a longer range of motion and a fuller stretch and squeeze through the back than a straight bar would allow.
Is the cambered bar lying row good for beginners?
Yes. Because your chest is supported on the bench, it removes momentum and lower-back strain, making it easier to learn strict rowing form and feel the back muscles working.
How wide should my grip be?
Slightly wider than shoulder-width with an overhand grip works well for most lifters. A wider grip emphasizes the upper back and rear delts, while a closer grip lets you pull deeper into the lats.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 controlled reps is a solid range. Keep the load manageable so you can pause at the top and reach a full stretch at the bottom.
