Exercise guide
Ring Bent Knee Inverted Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Bent Knee Inverted Row is a beginner-friendly pulling movement that builds upper back strength and postural stability. By bending the knees, you reduce the weight load on the upper body, making it an ideal progression for developing the lats, traps, and biceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height.
- Sit on the floor directly under the rings and grasp them with a neutral grip (palms facing each other).
- Bend your knees at a 90-degree angle and place your feet flat on the floor, hip-width apart.
- Lift your hips off the ground until your torso is parallel to the floor, creating a straight line from your shoulders to your knees.
How to do it
- Pull your chest toward the rings by driving your elbows down and back, exhaling as you ascend.
- Squeeze your shoulder blades together at the peak of the movement, ensuring your chest reaches the level of the rings.
- Lower yourself back to the starting position with control until your arms are fully extended, inhaling on the way down.
- Maintain a controlled 2-1-2 tempo: two seconds to pull up, a one-second pause at the top, and two seconds to lower.
Form checklist
- Keep your glutes squeezed and hips high to prevent your midsection from sagging.
- Keep your shoulders pulled away from your ears to avoid shrugging.
- Ensure your wrists remain straight and neutral throughout the entire pull.
- Maintain a braced core to protect the spine and keep the torso rigid.
Pro tips
- Focus on pulling 'through the elbows' rather than pulling with your hands to better engage the lats and traps.
- Pause for a full second at the top of the rep to maximize the mind-muscle connection in the rhomboids and mid-traps.
Make it harder
- Straighten your legs completely to increase the amount of body weight you are lifting.
- Elevate your feet on a bench or box to shift more weight toward your upper body and increase the range of motion.
Frequently asked
- What muscles does the ring bent knee inverted row work?
- The ring bent knee inverted row primarily targets the lats and trapezius, and also works the biceps, forearms, and serratus anterior as secondary muscles.
- What equipment do you need for the ring bent knee inverted row?
- The ring bent knee inverted row uses suspension trainer.
- Is the ring bent knee inverted row good for beginners?
- The ring bent knee inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.