Bent-over row, reverse grip, torso 30–45°
Back
Description
Bent-over row with a reverse (supinated) grip on the barbell bar, torso inclined at 30–45°. The isometric hold targets the latissimus dorsi and biceps brachii, with the supinated grip allowing a greater range of motion and stronger lat contraction.
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 30–45°.
3. Grip the bar with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Pull the bar toward the lower chest and apply maximal isometric force at the target position.
5. Keep your back straight, core engaged, and elbows driving back throughout the hold.
6. Focus on the lower lats and biceps working together.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward 30–45°.
3. Grip the bar with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Pull the bar toward the lower chest and apply maximal isometric force at the target position.
5. Keep your back straight, core engaged, and elbows driving back throughout the hold.
6. Focus on the lower lats and biceps working together.
Breathing
Exhale during the pulling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The reverse grip engages the biceps more and allows pulling to the lower chest. Focus on the lat squeeze at the hold position.
Contraindications
Not recommended for individuals with lumbar disc herniation or biceps tendonitis.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.53% |
| Tech coefficient | 0.82 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.53 (Back)
- ktech = 0.82