Bent-over row, straight grip, torso 30–45°
Back
Description
Bent-over row with a straight (pronated) grip on the barbell bar, torso inclined at 30–45°. The isometric hold targets the upper trapezius, rhomboids, and latissimus dorsi, with the moderate torso angle emphasizing the upper back.
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 overhand grip, palms facing away, hands slightly wider than 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 shoulders pulled back throughout the hold.
6. Avoid rounding the lower back or shrugging the shoulders.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward 30–45°.
3. Grip the bar with an overhand grip, palms facing away, hands slightly wider than 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 shoulders pulled back throughout the hold.
6. Avoid rounding the lower back or shrugging the shoulders.
Breathing
Exhale during the pulling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on squeezing the shoulder blades together. The 30–45° torso angle emphasizes the upper back and traps more than the lower lats.
Contraindications
Not recommended for individuals with lumbar disc herniation or chronic lower back pain.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.55% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.55 (Back)
- ktech = 0.85