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Bent-over row

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

Bent-over row is a intermediate-level fitness movement targeting the lats, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

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

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

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

  step "Set the hinge" 1.6s ease-in-out:
    pelvis: hinge 70
    knees: flex 20
    shoulders: extend 55
    elbows: flex 10
    neck: extend 12
    ground-lock: feet
    cue "Hinge to a flat back, let the arms hang straight down"

  step "Row" 0.9s ease-out:
    shoulders: extend 15
    elbows: flex 95
    ground-lock: feet
    cue "Drive the elbows up past the ribs, squeeze the shoulder blades"

  step "Lower" 1s ease-in:
    shoulders: extend 55
    elbows: flex 10
    ground-lock: feet
    cue "Lower the bar under control, keep the back flat"

  step "Stand" 1s ease-out:
    pelvis: hinge 0
    knees: flex 0
    shoulders: extend 0
    elbows: flex 0
    neck: extend 0
    ground-lock: feet
    cue "Stand up tall between sets"

  repeat 8

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