Cambered Bar Lying Row
The prone bench row with a cambered bar, whose bend lets the hands travel past the bench, so the pull is longer than with a straight bar.
How to do it
Setup
Face down on a high bench, the cambered bar hanging below, hands overhand and shoulder-width, arms long.
Steps
- Row the bar up until the bend passes the bench.
- Squeeze the shoulder blades together at the top.
- Lower to long arms and a still hang.
Common mistakes
Stopping where a straight bar would: the camber is there for the extra range. Chest peeling off the bench: stay flat on the pad. Swinging the bar up: start each rep from a still hang.
Breathing
Exhale on the row, inhale in the hang.
