Instructions

1

Sit on a bench or decline bench with back supported and torso nearly horizontal. Position knees bent with feet supported on the floor or footrest. Hold a dumbbell with both hands, arms extended overhead with slight elbow bend.

2

Grip the dumbbell securely with both hands cupped around the upper end. Position hands close together beneath the weight. Engage core and stabilize shoulders against the bench back.

3

Slowly lower the dumbbell in a controlled arc behind the head by flexing the elbows. Keep upper arms stationary and pointed upward. Lower until elbows reach approximately 90 degrees of flexion or slight stretch is felt in triceps.

4

Drive the dumbbell back to starting position by extending the elbows. Focus on triceps contraction to press the weight overhead. Return to fully extended position with controlled momentum.

PRIMARY MUSCLESTriceps Brachii

SECONDARY MUSCLESPectoralis Major, Anterior Deltoid, Trapezius

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

When programming for Triceps Brachii growth, the Cambered Bar Lying Row stands out as a highly efficient Strength choice. Performing this movement with Barbell forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Triceps Brachii and associated synergists.
Significantly enhances the structural integrity and power of the Triceps Brachii.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Back stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Triceps Brachii.

Pro Tips

Control the eccentric (lowering) phase of the Cambered Bar Lying Row for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Triceps Brachii. However, the movement also recruits Pectoralis Major, Anterior Deltoid, Trapezius to maintain control of the Barbell.

Exercise Variations

Dumbbell Cambered Bar Lying Row
Cable Cambered Bar Lying Row
Banded Cambered Bar Lying Row

Cambered Bar Lying Row