How to do the Inverted Row Bent Knees
Inverted Row Bent Knees is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Inverted Row Bent Knees demonstration · © GymiaFit
Inverted Row Bent Knees at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Inverted Row Bent Knees step by step
- 1Set up a bar at waist height and lie underneath it.
- 2Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Position your body so that your heels are on the ground and your body is straight.
- 4Pull your chest up towards the bar by squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Inverted Row Bent Knees — questions
What muscles does the Inverted Row Bent Knees work?
The Inverted Row Bent Knees primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Inverted Row Bent Knees?
None — the Inverted Row Bent Knees uses your bodyweight only, so it works at home with nothing but floor space.
Is the Inverted Row Bent Knees suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Inverted Row Bent Knees?
Bodyweight Standing Close-grip Row, Bodyweight Standing Row, Bodyweight Standing Row (with Towel) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Inverted Row Bent Knees demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.