Parallel-Bar Bent-Knee Inverted Row
Build upper body & core strength with the Inverted Row! A scalable exercise using parallel bars. Modify knee bend for your fitness level.
The Parallel-Bar Bent-Knee Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: high parallel bars.
Required Equipment
Parallel-Bar Bent-Knee Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Parallel-Bar Bent-Knee Inverted Row Variations and Alternatives
How to do the Parallel-Bar Bent-Knee Inverted Row
Position yourself under a set of parallel bars. The bars should be high enough off the ground so that your body can hang beneath them with arms fully extended without touching the floor.
Lie on your back under the bars and grab the bars with a neutral grip (palms facing each other) or an overhand grip (palms facing towards your feet).
Bend your knees and plant your feet on the ground, keeping your hips lifted so that your body forms a straight line from your shoulders to your knees.
Brace your core and ensure your neck stays in a neutral position without craning your neck to look forward or tucking your chin too much.
Begin the movement by pulling yourself upwards towards the bars, aiming to bring your chest as close as possible to the bars.
Keep the movement controlled, focusing on squeezing your shoulder blades together as you lift your chest towards the bars.
Once you reach the top of the movement, pause for a moment before slowly lowering yourself back to the starting position with arms fully extended.
Maintain a straight body line throughout the exercise and avoid jerking motions or swinging your body to complete the repetitions.
Complete the desired number of repetitions and sets, remembering to rest adequately between sets to maintain good form.
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Parallel-Bar Bent-Knee Inverted Row FAQs
What muscles does the Parallel-Bar Bent-Knee Inverted Row work?
The Parallel-Bar Bent-Knee Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Parallel-Bar Bent-Knee Inverted Row?
High parallel bars.
Is the Parallel-Bar 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 Parallel-Bar Bent-Knee Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Parallel-Bar Bent-Knee Inverted Row variations and alternatives?
Similar exercises include the Bodyweight Standing Inverted Row, Parallel-Bar Deep Push-Up, Hanging Parallel-Bar Oblique Knee Raise and Bench Inverted Row.
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