Back Exercise · Body Weight
Inverted Row Bent Knees
- Category
- Back
- Equipment
- Body Weight
- Target
- Upper Back
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Inverted Row Bent Knees is a compound back movement designed to train the Upper Back with direct engagement of the Forearms.
Sagittal/transverse plane shoulder horizontal extension and scapular retraction. Strengthens upper back, rhomboids, and rear deltoids while demanding lower back stability. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
Bending the knees during an inverted row shortens the body's lever arm against the bar, making the pull easier than a straight-leg version. It's a common regression for beginners who aren't yet strong enough to control a fully horizontal inverted row.
How to Do the Inverted Row Bent Knees
- Position a bar at waist height and lie down beneath it.
- Take an overhand grip on the bar, slightly wider than shoulder width.
- Set your body with heels on the floor and your torso straight.
- Squeeze your shoulder blades together to pull your chest up toward the bar.
- Pause briefly at the top, then lower your body back down slowly.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Sagittal/transverse plane shoulder horizontal extension and scapular retraction. Strengthens upper back, rhomboids, and rear deltoids while demanding lower back stability.
Common Mechanical Mistakes & Form Errors to Avoid
- Using Torso Momentum (Jerking): Rocking the upper body aggressively to initiate the pull relies on hip extension rather than the latissimus and rhomboids.
- Incomplete Scapular Retraction: Failing to pull the shoulder blades together at the top cuts off peak contraction of the rhomboids and middle trapezius.
- Flaring Elbows Too Wide: Letting elbows flare 90 degrees shifts mechanical tension away from the lats onto the upper traps and neck.
Proper Breathing Patterns & Core Engagement
Inhale as weight lowers forward. Pull elbows back past torso while exhaling and squeezing shoulder blades together.
Add the Inverted Row Bent Knees to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
For lifters with lower back fatigue, chest-supported incline rows or seated cable rows provide equivalent upper-back hypertrophy without spinal loading. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Back exercises category.
Muscles Worked
The Inverted Row Bent Knees primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Equipment Alternatives
Don't have body weight? These target the same upper back with different equipment.
Band One Arm Standing Low Row
Barbell Bent Over Row
Cable Decline Seated Wide-Grip Row
Dumbbell Bent Over Row
FAQ
- What muscles does the Inverted Row Bent Knees work?
- The Inverted Row Bent Knees primarily targets the upper back as the primary agonist. Synergist assistance is provided by the biceps along with the forearms. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Inverted Row Bent Knees?
- The Inverted Row Bent Knees is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Inverted Row Bent Knees?
- The most frequent error is using torso momentum (jerking): Rocking the upper body aggressively to initiate the pull relies on hip extension rather than the latissimus and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Inverted Row Bent Knees?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Inverted Row Bent Knees?
- If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.