TRX Bent-Knee Inverted Row
Build upper body strength with the TRX Bent-Knee Inverted Row! A challenging bodyweight exercise you can do anywhere.
The TRX Bent-Knee Inverted Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: suspension trainer.
Required Equipment
TRX Bent-Knee Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
TRX Bent-Knee Inverted Row Variations and Alternatives
How to do the TRX Bent-Knee Inverted Row
1. Securely attach a suspension trainer to an overhead anchor point.
2. Lie on the ground beneath the suspension trainer and grab the handles with an overhand grip. Keep your arms fully extended above your chest.
3. Bend your knees so that your feet are flat on the floor, and maintain a straight line from your shoulders to your knees.
4. Pull your shoulder blades back and down, then pull yourself up by driving your elbows towards the ground.
5. Lift your upper body towards the handles while keeping your body in a straight line.
6. Pause at the top of the movement when your chest is close to the handles.
7. Slowly lower yourself back down to the starting position with your arms fully extended.
8. Repeat for the desired number of repetitions and sets.
Ensure that the suspension trainer is adjusted to appropriate length and the body maintains proper alignment throughout the entire movement to avoid unnecessary strain on the lower back or shoulders.
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TRX Bent-Knee Inverted Row FAQs
What muscles does the TRX Bent-Knee Inverted Row work?
The TRX Bent-Knee Inverted Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the TRX Bent-Knee Inverted Row?
Suspension trainer.
Is the TRX 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 TRX Bent-Knee Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some TRX Bent-Knee Inverted Row variations and alternatives?
Similar exercises include the Bench Inverted Row, Inverted Under Table Row, Bodyweight Overhand Inverted Row and Bent-Knee Inverted Row.
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