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All exercises

Inverted row bent knees

Beginner

Inverted row bent knees is a compound bodyweight exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Set up a bar at waist height and lie underneath it.
  2. 2Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Position your body so that your heels are on the ground and your body is straight.
  4. 4Pull your chest up towards the bar by squeezing your shoulder blades together.
  5. 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell one arm bent-over rowDumbbell
  • Cable seated rowCable
  • Cable low seated rowCable
  • Cable rope seated rowCable
  • Cable seated wide-grip rowCable
  • Inverted rowBodyweight

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell bent over rowBarbell
  • Barbell incline rowBarbell
  • Barbell one arm bent over rowBarbell
Logged today · 1 min restInverted row bent knees

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