Inverted Row Bent Knees

Muscles worked

Setup

1. Set a barbell in a power rack at approximately waist height.
2. Lie underneath the bar so it is positioned directly over your mid-chest.
3. Grip the bar with an overhand grip, slightly wider than shoulder-width.
4. Bend your knees at a 90-degree angle and place your feet flat on the floor, hip-width apart.

How to do it

1. Exhale and pull your chest toward the bar by driving your elbows down and back toward the floor.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your chest nearly touches the bar.
3. Inhale and slowly lower your body back to the starting position with a controlled 2-second eccentric phase.
4. Maintain a straight line from your shoulders to your knees throughout the entire set.

Form checklist

• Keep your hips elevated to prevent your glutes from sagging toward the floor.
• Pull the bar toward your lower chest rather than your neck to protect the shoulders.
• Maintain a neutral spine and avoid reaching forward with your chin at the top.
• Keep your wrists straight and avoid 'curling' the bar with your forearms.

Pro tips

• Focus on 'leading with the elbows' to maximize lat and trapezius recruitment rather than over-relying on the biceps.
• Pause for one second at the top of the rep to emphasize the peak contraction of the rhomboids and rear deltoids.

Make it harder

• Straighten your legs completely to increase the percentage of body weight you are lifting.
• Elevate your feet on a bench or box to create a deficit and increase the resistance.

Frequently asked

What muscles does the inverted row bent knees work?

The inverted row bent knees primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the inverted row bent knees?

The inverted row bent knees uses barbell.

Is the inverted row bent knees good for beginners?

Yes. The inverted row bent knees is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius