10 Best Cambered Bar Lying Row Alternatives for Limited Equipment

The Cambered Bar Lying Row is done lying face down with a barbell. Ranked closest by our scoring: the Inverted Row Bent Knees, the Elbow Lift - Reverse Push-up and the Inverted Row On Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cambered Bar Lying Row

Cambered Bar Lying RowPlay demonstration
Primary muscle
Upper Back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Cambered Bar Lying Row
  1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
  2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
  4. Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
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Ranked Cambered Bar Lying Row Alternatives

10 substitutes, ranked by how closely each one matches the Cambered Bar Lying Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Inverted Row Bent KneesPlay demonstration

    1. Inverted Row Bent Knees

    76% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
  2. Elbow Lift - Reverse Push-upPlay demonstration

    2. Elbow Lift - Reverse Push-up

    75% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not lying face down
  3. Inverted Row On BenchPlay demonstration

    3. Inverted Row On Bench

    75% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Cambered Bar Lying Row
  4. ElevatorPlay demonstration

    4. Elevator

    66% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying face down
  5. HyperextensionPlay demonstration

    5. Hyperextension

    64% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the upper back.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Cambered Bar Lying Row
    • Balance: easier to stay steady on than the Cambered Bar Lying Row
  6. Hyperextension (On Bench)Play demonstration

    6. Hyperextension (On Bench)

    64% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Cambered Bar Lying Row
    • Balance: easier to stay steady on than the Cambered Bar Lying Row
  7. Skin The CatPlay demonstration

    7. Skin The Cat

    63% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Cambered Bar Lying Row
  8. Inverted RowPlay demonstration

    8. Inverted Row

    61% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
  9. Front Lever RepsPlay demonstration

    9. Front Lever Reps

    58% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Cambered Bar Lying Row
  10. Back LeverPlay demonstration

    10. Back Lever

    58% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. Bend your knees and tuck them towards your chest.
    4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
    5. Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Cambered Bar Lying Row
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Cambered Bar Lying Row

Why You Might Need a Cambered Bar Lying Row Alternative

You may need substitutes because of equipment limits, shoulder pain, or to reduce lower-back strain from prone barbell work. The cambered bar lying row places the torso in a prone position that increases spinal shear for some lifters and compresses the shoulder girdle for others. Chest-supported rows and unilateral dumbbell variations replicate horizontal pulling while offloading the lumbar spine and allowing differential loading to correct imbalances. Rehab clients often prefer supported options to maintain scapular retraction without compensatory lumbar extension. Technique cue: brace your core, keep ribs down, and lead each rep with the elbows to maximize mid-trap and rhomboid recruitment.

Cambered Bar Lying Row FAQ

What muscles does Cambered Bar Lying Row work?

The cambered bar lying row primarily targets the upper-back, rhomboids, middle and lower trapezius, and posterior deltoids. The lats assist in the horizontal pull while the biceps handle elbow flexion. Its prone position emphasizes scapular retraction and limits lumbar extension compared with standing rows.

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