Cambered Bar Lying Row

Setup

1. 01Set a flat bench high enough that the cambered bar clears the floor at arm's length, or use blocks.
2. 02Place the loaded cambered bar under the bench with the camber arching downward.
3. 03Lie prone with the chest supported and head just past the bench edge.
4. 04Grip the bar overhand around shoulder width.

Execution

1. 01Pull the bar up toward the underside of the bench.
2. 02Drive the elbows back and squeeze the shoulder blades together.
3. 03Let the camber allow the hands to travel higher than a straight bar would.
4. 04Lower under control to a full hang and stretch.

Checkpoints

• -Chest stays glued to the bench the entire set.
• -The bar or plates do not bounce off the floor between reps.
• -Elbows track at roughly 45 degrees from the torso.
• -Full stretch at the bottom, full squeeze at the top.

Common mistakes

• -Lifting the chest off the bench to cheat the top of the rep.
• -Cutting range short because the bench is set too low.
• -Yanking the bar with the arms instead of leading with the shoulder blades.
• -Overarching the neck to look forward.