Prone Bench Cambered Bar Row
In SetGrip: Cambered Bar Row (Prone Bench)
- Primary muscleUpper Back
- EquipmentBarbell
- DifficultyIntermediate
- TypeCompound · Pull
The camber in the bar drops your hands below where a straight bar would stop against the bench, buying several inches of extra range at the stretched bottom of this lying row. That longer stretch is the reason to hunt down the odd-shaped bar - load it lighter than a straight-bar row and make the bottom position count.
How to do the Prone Bench Cambered Bar Row
- Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
- Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
- With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Prone Bench Cambered Bar Row work?
The Prone Bench Cambered Bar Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Prone Bench Cambered Bar Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Prone Bench Cambered Bar Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Prone Bench Cambered Bar Row?
If you cannot do the Prone Bench Cambered Bar Row, try the Smith Machine Inverted Row, the Inverted Pull-Up or the Suspension Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Prone Bench Cambered Bar Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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