Inverted Row Bent Knees
Description
The inverted row with bent knees is the easiest inverted row regression. By bending your knees rather than extending your legs straight, you shorten the lever arm and reduce the percentage of bodyweight you pull. It is ideal for beginners building toward full inverted rows.
Equipment Required
Inverted Row Bent Knees Instructions
- Set a bar at about hip height. Lie underneath it and grip with an overhand grip.
- Bend your knees at 90 degrees with feet flat on the floor.
- Pull your chest toward the bar by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower under control.
- The bent knees make this significantly easier than straight-leg rows.
- Progress to straight-leg inverted rows as you get stronger.
- Aim for 10 to 15 reps.
Inverted Row Bent Knees Form & Visual
Inverted Row Bent Knees Benefits
- Easiest inverted row regression
- Builds pulling strength for beginners
- Shorter lever reduces difficulty
- Progresses to straight-leg rows
- Minimal equipment needed
- Safe and controlled
Inverted Row Bent Knees Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Biceps brachii
- Posterior deltoid
