Bent-over row, reverse grip, torso 45–60°
Back
Description
Bent-over row with a reverse (supinated) grip on the barbell bar, torso inclined at 45–60°. The isometric hold at the steeper angle maximizes latissimus dorsi engagement while involving the biceps brachii and erector spinae.
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 underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Pull the bar toward the upper abdomen and apply maximal isometric force at the target position.
5. Maintain a rigid torso, neutral spine, and engaged core throughout the hold.
6. Drive the elbows back and focus on contracting the lower lats.
2. Stand with feet shoulder-width apart, hinge at the hips to lean the torso forward 45–60°.
3. Grip the bar with an underhand grip, palms facing toward you, hands at approximately shoulder width.
4. Pull the bar toward the upper abdomen and apply maximal isometric force at the target position.
5. Maintain a rigid torso, neutral spine, and engaged core throughout the hold.
6. Drive the elbows back and focus on contracting the lower lats.
Breathing
Exhale during the pulling phase. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
The steep angle demands strong lower back and core stability. Prioritize form over intensity to protect the spine.
Contraindications
Not recommended for individuals with lumbar disc herniation or biceps tendonitis.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.5% |
| Tech coefficient | 0.78 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.5 (Back)
- ktech = 0.78