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Bent-over row

Target Lats  ·  Equipment Body weight  ·  Level Intermediate  ·  Reps 8

Bent-over row is an intermediate-level fitness movement targeting the lats, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Set the hinge1.6s · flow Hinge to a flat back, let the arms hang straight down
2. Row0.9s · settle Drive the elbows up past the ribs, squeeze the shoulder blades
3. Lower1s · settle Lower the bar under control, keep the back flat
4. Stand1s · settle Stand up tall between sets

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Bent-over row"
  rig humanoid
  pose start = standing

  step "Set the hinge" 1.6s flow:
    pelvis: hinge 70
    knees: flex 20
    ankles: dorsiflex 5
    shoulders: flex 65
    elbows: flex 10
    elbows: pronate 80
    neck: extend 12
    ground-lock: feet
    cue "Hinge to a flat back, let the arms hang straight down"

  step "Row" 0.9s settle:
    shoulders: extend 10
    elbows: flex 95
    elbows: pronate 80
    ground-lock: feet
    cue "Drive the elbows up past the ribs, squeeze the shoulder blades"

  step "Lower" 1s settle:
    shoulders: flex 65
    elbows: flex 10
    elbows: pronate 80
    ground-lock: feet
    cue "Lower the bar under control, keep the back flat"

  step "Stand" 1s settle:
    pelvis: hinge 0
    knees: flex 0
    ankles: dorsiflex 0
    shoulders: flex 0
    elbows: flex 0
    elbows: pronate 80
    neck: extend 0
    ground-lock: feet
    cue "Stand up tall between sets"

  repeat 8

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