Bent-Knee Inverted Row
Master the inverted row! Build back strength with this accessible bodyweight exercise. Perfect for all fitness levels.
The Bent-Knee Inverted Row is a compound exercise that mainly works the back, with help from the traps and lower back. You'll need: barbell.
Required Equipment
Bent-Knee Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae)
Bent-Knee Inverted Row Variations and Alternatives
How to do the Bent-Knee Inverted Row
Set up a bar in a squat rack or Smith machine to about waist height. Ensure it is secure and can bear your body weight.
Lie underneath the bar and grab it with a wide overhand grip, your hands should be slightly wider than shoulder-width apart.
Position yourself with your knees bent and feet flat on the floor. Your body should be in a straight line from your head to your knees.
Engage your core and ensure that your hips are lifted so that your body is straight and not sagging.
Pull your body up towards the bar by bending your elbows and squeezing your shoulder blades together. Your chest should come close to the bar without touching it.
Pause briefly at the top and then slowly lower yourself back down to the starting position.
Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled and that the primary movement is coming from your back muscles while your core stays engaged throughout the exercise. Adjust the difficulty by changing the height of the bar; a higher bar will be easier, and a lower bar will be more challenging.
---
Bent-Knee Inverted Row FAQs
What muscles does the Bent-Knee Inverted Row work?
The Bent-Knee Inverted Row mainly works the back, with help from the traps and lower back. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Bent-Knee Inverted Row?
Barbell.
Is the Bent-Knee Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bent-Knee Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bent-Knee Inverted Row variations and alternatives?
Similar exercises include the Barbell Incline Row, Barbell Bent-Over Paused Row, Barbell Reverse-Grip Bent-Over Row and Bicep Table Row.
Training calculators
Work out the numbers behind your training before your next session.