Bent-over row, straight grip, torso 45–60°
Back
Description
Bent-over row with a straight (pronated) grip on the barbell bar, torso inclined at 45–60°. The isometric hold targets the latissimus dorsi and rhomboids, with the steeper torso angle shifting emphasis to the lower and mid lats.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward 45–60°.
3. Grip the bar with an overhand grip, palms facing away, hands slightly wider than shoulder width.
4. Pull the bar toward the upper abdomen and apply maximal isometric force at the target position.
5. Maintain a straight back, engaged core, and neutral spine throughout the hold.
6. Focus on driving the elbows back past the torso.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward 45–60°.
3. Grip the bar with an overhand grip, palms facing away, hands slightly wider than shoulder width.
4. Pull the bar toward the upper abdomen and apply maximal isometric force at the target position.
5. Maintain a straight back, engaged core, and neutral spine throughout the hold.
6. Focus on driving the elbows back past the torso.
Breathing
Exhale during the pulling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The steeper angle places more demand on the lower back. Focus on lat engagement and maintain a rigid torso to protect the spine.
Contraindications
Not recommended for individuals with lumbar disc herniation or chronic lower back pain.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.52% |
| Tech coefficient | 0.8 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.52 (Back)
- ktech = 0.8