Ring Bent-Knee Inverted Row
Build upper body strength with Ring Bent-Knee Inverted Rows! Adjustable difficulty using gymnastic rings for a great back workout at any level.
The Ring Bent-Knee Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: gymnastic rings.
Required Equipment
Ring 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)
Ring Bent-Knee Inverted Row Variations and Alternatives
How to do the Ring Bent-Knee Inverted Row
Set up gymnastic rings to hang at a height where you can reach them while sitting on the ground.
Sit below the rings and grab them with a firm overhand grip (palms facing away from you).
Walk your feet forward and lean back until your body is at an angle. Plant your feet on the ground with your knees bent at a 90-degree angle.
Begin with your arms fully extended, body straight from your shoulders to your knees, and hips lifted to maintain a strong plank position.
Pull your torso upwards towards the rings, leading with your chest and keeping your elbows close to your body.
Keep pulling until your chest almost touches the rings. Squeeze your shoulder blades together at the top of the movement.
Pause for a moment at the top, then slowly lower yourself back to the starting position with your arms fully extended.
Maintain a constant angle in your knees throughout the exercise. Ensure your core is engaged to keep your body in a straight line.
Aim for the desired number of repetitions and sets according to your fitness level.
Note: Ensure to adjust the difficulty by changing the angle of your body. The closer you are to being under the rings (more horizontal), the more challenging the exercise. The more vertical your body, the easier the exercise becomes.
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Ring Bent-Knee Inverted Row FAQs
What muscles does the Ring Bent-Knee Inverted Row work?
The Ring 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 Ring Bent-Knee Inverted Row?
Gymnastic rings.
Is the Ring 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 Ring Bent-Knee Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Bent-Knee Inverted Row variations and alternatives?
Similar exercises include the Bodyweight Standing Inverted Row, Bench Inverted Row, Bent-Knee Inverted Chin Curl and Bodyweight Overhand Inverted Row.
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