10 Best Lying Cambered Barbell Row Alternatives for Back Strength

The Lying Cambered Barbell Row is done lying face down with a barbell. Ranked closest by our scoring: the Hyperextension, the Hyperextension (On Bench) and the Inverted Row.

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

Original Exercise: Lying Cambered Barbell Row

Lying Cambered Barbell Row
Primary muscle
Middle Back
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Lats, Traps

How to perform Lying Cambered Barbell Row
  1. Place a cambered bar underneath an exercise bench.
  2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
  3. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
  4. After a second hold at the top, lower back down to the starting position slowly as you inhale.
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Ranked Lying Cambered Barbell Row Alternatives

10 substitutes, ranked by how closely each one matches the Lying Cambered Barbell 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. HyperextensionPlay demonstration

    1. Hyperextension

    70% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the middle 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 middle back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Lying Cambered Barbell Row
  2. Hyperextension (On Bench)Play demonstration

    2. Hyperextension (On Bench)

    70% 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 middle back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Lying Cambered Barbell Row
  3. Inverted RowPlay demonstration

    3. Inverted Row

    65% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the middle back.

    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 middle back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Lying Cambered Barbell Row
  4. Inverted Row Bent KneesPlay demonstration

    4. Inverted Row Bent Knees

    65% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound

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

    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, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Lying Cambered Barbell Row
  5. Elbow Lift - Reverse Push-upPlay demonstration

    5. Elbow Lift - Reverse Push-up

    65% 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, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not lying face down
  6. Inverted Row On BenchPlay demonstration

    6. Inverted Row On Bench

    64% 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, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Lying Cambered Barbell Row
  7. Muscle-up (On Vertical Bar)Play demonstration

    7. Muscle-up (On Vertical Bar)

    62% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
    4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
    5. Pause for a moment at the top, then slowly lower yourself 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: lats, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Lying Cambered Barbell Row
  8. Lower Back CurlPlay demonstration

    8. Lower Back Curl

    61% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: spine, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Lying Cambered Barbell Row
  9. Inverted Row With StrapsPlay demonstration

    9. Inverted Row With Straps

    60% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the 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 middle back
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Lying Cambered Barbell Row
  10. ElevatorPlay demonstration

    10. Elevator

    55% 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, not middle back
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Lying Cambered Barbell Row

Why You Might Need a Lying Cambered Barbell Row Alternative

You might substitute the lying cambered barbell row due to bar availability, shoulder pain from a fixed grip, or lower-back strain from prone torso loading. Alternatives let you change torso angle, support the chest, or move to unilateral patterns to reduce lumbar shear and uneven loading. For example, a chest-supported dumbbell row eliminates thoracic hinge and keeps the spine neutral, brace your core and retract the scapula before each rep. Other options use cables or rings to vary resistance curves and emphasize scapular retraction, improving rhomboid and mid-trapezius activation without forcing the exact cambered-bar setup.

Lying Cambered Barbell Row FAQ

What muscles does Lying Cambered Barbell Row work?

The lying cambered barbell row primarily targets the middle back, rhomboids and middle trapezius, with assistance from the posterior deltoids and lats. The exercise emphasizes scapular retraction and horizontal shoulder extension while the lower back provides torso stabilization.

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