Smart Workout Diary

Barbell Cambered Row Prone

The prone cambered barbell row is a chest-supported pulling exercise performed face down on a bench with a cambered barbell. It primarily trains the upper back and lats while the biceps and forearms assist the pull. The supported position helps limit body momentum and supports back-strength and muscle-building goals.

Demonstration

Barbell Cambered Row Prone — demonstration 1
Barbell Cambered Row Prone — demonstration 2

Instructions

  1. Set a bench so you can lie face down with your chest supported and the cambered barbell resting securely on the floor or low supports beneath you.
  2. Lie prone with your feet planted wide for balance. Keep your neck neutral, brace your abdomen, and take an overhand grip on the bar.
  3. Pull the bar upward toward your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
  4. Pause briefly without lifting your chest from the bench, then lower the bar slowly until your arms are straight and your shoulders remain controlled.
  5. Repeat for the planned repetitions. Use a load you can control without bouncing the bar, jerking your torso, or straining your neck.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep your chest in contact with the bench throughout the set; do not turn the movement into a torso swing.
  2. Lead with your elbows and think about bringing your shoulder blades back, rather than pulling mainly with your hands.
  3. Exhale as you pull and inhale during the controlled descent; avoid holding your breath for long repetitions.
  4. Stop or reduce the load if you cannot keep your neck neutral or lower the bar under control.
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