Instructions

1

Lie prone (face down) on an adjustable weight bench with the backrest set to a slight decline or flat position. Position your body so your chest is supported by the bench and your feet are secured on the floor or foot platform for stability.

2

Grasp a dumbbell in each hand with a neutral grip (palms facing inward). Position the dumbbells at chest level with elbows bent at approximately 90 degrees, slightly below shoulder height. Engage your core and maintain a neutral spine throughout the movement.

3

Lower the dumbbells in a controlled manner by allowing your elbows to descend toward the sides of your torso. Maintain a slight bend in the elbows and control the descent through the eccentric phase, bringing the dumbbells to approximately mid-chest level or slightly below.

4

Press the dumbbells upward and together in an arc pattern, contracting the pectoralis major muscles. Drive through the chest to press the dumbbells back to the starting position while maintaining elbow control. Squeeze the chest muscles at the top of the movement, then return to the starting position with control.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Cambered Bar Lying Row is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Back, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.

Pro Tips

To maximize the Cambered Bar Lying Row, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Barbell.

Beginner Tips

If you are new to the Cambered Bar Lying Row, focus on mastering the movement pattern with zero weight before adding Barbell.

Cambered Bar Lying Row