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How to Do a Cambered Bar Lying Row

by eHow Sports & Fitness Editor

Instructions

  • Step 1:
    Set up the bar and bench. To do the cambered row you need to set up a bench that is slightly more than arm's length from the floor. Then, position a cambered bar (a bar that has a couple inch-deep dip in the middle) underneath the bar. Load the bar with a moderate amount of weight.
  • Step 2:
    Lie down on the bench. Lie, belly-down, on the bench and grab the bar beneath you. You can take an overhand grip or, to involve the arms more, an underhand grip. Use a grip that is slightly wider than shoulder width.
  • Step 3:
    Pull up. Pull the bar up to your chest or midsection in a movement that resembles a reverse bench press. Squeeze your shoulder blades together at the top of the movement and hold the weight for one second. Lower back down at a slow pace, roughly rwo to three seconds, pause at the bottom and then begin again for another rep.
  • Step 4:
    Use incline and decline variations. You can vary the cambered bar lying row by putting the bench on a slight incline or decline. Also, modulate the exercise with different weights and reps. So, start out with a moderate weight at ten reps. Then move down to five reps of very high weight and finish off with a low weight and high repetition configuration. This will help to train the middle back in different ways.

How to Do a Cambered Bar Lying Row | Provided by eHow.com

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