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Back Exercise · Body Weight

Inverted Row Bent Knees exercise animation

Inverted Row Bent Knees

Category
Back
Equipment
Body Weight
Target
Upper Back

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

  1. Position a bar at waist height and lie down beneath it.
  2. Take an overhand grip on the bar, slightly wider than shoulder width.
  3. Set your body with heels on the floor and your torso straight.
  4. Squeeze your shoulder blades together to pull your chest up toward the bar.
  5. Pause briefly at the top, then lower your body back down slowly.
  6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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 Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Inverted Row Bent Knees work?
The Inverted Row Bent Knees primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Inverted Row Bent Knees?
The Inverted Row Bent Knees is done with no equipment — just body weight.
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.