Bent-Knee Inverted Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Gluteus Maximus

Equipment

• Smith Machine or Squat Rack or Suspension Trainer or Gymnastic Rings

Technique

1. Set a bar at about waist height (or a pair of rings or suspension handles) and lie under it.
2. Grip the bar slightly wider than shoulder width and bend your knees so your feet are flat on the floor.
3. Lift your hips so your body is straight from knees to head.
4. Row your chest up to the bar, then lower until your arms are straight.

Cues

• Keep the hips in line with the torso.
• Set the feet closer to the bar to make it easier, farther away to make it harder.
• Squeeze the shoulder blades together at the top.

Common mistakes

• Letting the hips sit down toward the floor.
• Pushing through the legs to help the pull.
• Shrugging the shoulders up to the ears.

Alternatives

• Inverted Row
• Towel Row
• Seated Cable Row