Barbell Cambered Bar Lying Row
Back · Barbell · Beginner
How to do it
- 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.
Muscles worked
Primary: Upper Back
Secondary: Biceps, Forearms
Is your Barbell Cambered Bar Lying Row good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 44 kg |
| Novice | 52.5 kg |
| Intermediate | 61 kg |
| Advanced | 72 kg |
| Expert | 83 kg |
| Veteran | 95 kg |
| Elite | 107 kg |
| Master | 120.5 kg |
| Apex | 134 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Cambered Bar Lying Row.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Cambered Bar Lying Row rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your upper back.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Cambered Bar Lying Row FAQ
What muscles does the Barbell Cambered Bar Lying Row work?
The primary target is upper back. It also involves biceps, forearms while you keep the movement controlled.
How many sets and reps should I do for the Barbell Cambered Bar Lying Row?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Cambered Bar Lying Row strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
