Back · Barbell
Cambered Bar Lying Row
How to do the cambered bar lying row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie face down on a flat bench with a cambered bar resting on the floor beneath you. Grip the bar and row it up to the underside of the bench by driving your elbows back, then lower it under control to a full stretch. The bench supports your chest so only the upper back works.
- 1Pull with your mid-back and lats, driving the elbows high and back
- 2Squeeze your shoulder blades together at the top
- 3Keep your chest pinned to the bench so momentum stays out
Common mistakes
- Do not lift your chest off the bench to heave the bar
- Avoid shrugging the weight up with your traps only
- Do not cut the range short; lower to a full stretch
Muscles worked
The cambered bar lying row mainly works the lats and mid traps, with the biceps, rear delts, forearms, upper traps, and lower traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
Kovo programs the cambered bar lying row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.