What muscles does the Inverted Row with Bent Knees work?

The inverted row with bent knees primarily targets your upper and mid-back muscles, especially the latissimus dorsi and rhomboids. It also engages your biceps, shoulders, and core, making it a balanced pull exercise for overall upper body strength.

What equipment do I need for the Inverted Row with Bent Knees and what are the alternatives?

You’ll need a waist-high barbell set in a rack or a sturdy pull-up bar positioned low enough to grip while lying underneath. If you don’t have gym equipment, you can use a Smith machine bar, suspension trainer straps, or even a sturdy table that can safely hold your weight.

Is the Inverted Row with Bent Knees suitable for beginners?

Yes, this variation is beginner-friendly because bent knees reduce the load compared to straight-leg rows. Beginners can also adjust their body angle to make the exercise easier, gradually progressing to more challenging positions as strength improves.

What are common mistakes to avoid when performing the Inverted Row with Bent Knees?

Common errors include letting hips sag, pulling primarily with the arms instead of the back, or shrugging the shoulders. To avoid these mistakes, keep your core tight, squeeze your shoulder blades together during the pull, and maintain a neutral neck alignment.

How many sets and reps should I do for the Inverted Row with Bent Knees?

For general strength and endurance, aim for 3–4 sets of 8–12 reps. Adjust the reps according to your fitness level, focusing on controlled movement and proper form rather than rushing through each repetition.

Are there any safety tips for the Inverted Row with Bent Knees?

Ensure the bar or support is secure and can hold your body weight before starting. Warm up your shoulders and back, keep a firm grip throughout, and avoid jerky movements to reduce the risk of strain or injury.

What variations can I try to make the Inverted Row with Bent Knees more challenging?

To increase difficulty, extend your legs straight, elevate your feet on a bench, or add weighted resistance. You can also use a suspension trainer for instability engagement or perform tempo-controlled reps to increase time under tension.

Inverted Row with Bent Knees

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Pull-up Bar

Exercise Type

Reps Only

How To Do

Lie under a waist-high bar with your knees bent and feet flat, gripping the bar slightly wider than shoulder-width. Keeping your body straight from shoulders to knees, pull your chest up to the bar by squeezing your shoulder blades together, then lower yourself back down with control. Focus on keeping your hips lifted and core engaged throughout the movement.

Step-by-Step Instructions

Set up a barbell on a squat rack or Smith machine at about waist height. Ensure it is securely locked in place.
Lie on your back underneath the barbell with your knees bent and feet flat on the ground.
Grab the bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart.
Engage your core and glutes to keep your body straight from shoulders to knees.
Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together. Keep your body rigid and avoid sagging your hips.
Pause briefly at the top of the movement when your chest is close to the bar.
Slowly lower yourself back to the starting position with control, fully extending your arms.
Repeat for the desired number of repetitions.

Explore more back exercises or barbell exercises in our exercise library.

Alternative Exercises

Inverted Row

Back

Barbell

Underhand Grip Inverted Back Row

Back

Biceps

Barbell • Pull-up Bar

Dumbbell Bent-Over Row

Back

Bench • Dumbbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the Inverted Row with Bent Knees work?: The inverted row with bent knees primarily targets your upper and mid-back muscles, especially the latissimus dorsi and rhomboids. It also engages your biceps, shoulders, and core, making it a balanced pull exercise for overall upper body strength.
What equipment do I need for the Inverted Row with Bent Knees and what are the alternatives?: You’ll need a waist-high barbell set in a rack or a sturdy pull-up bar positioned low enough to grip while lying underneath. If you don’t have gym equipment, you can use a Smith machine bar, suspension trainer straps, or even a sturdy table that can safely hold your weight.
Is the Inverted Row with Bent Knees suitable for beginners?: Yes, this variation is beginner-friendly because bent knees reduce the load compared to straight-leg rows. Beginners can also adjust their body angle to make the exercise easier, gradually progressing to more challenging positions as strength improves.
What are common mistakes to avoid when performing the Inverted Row with Bent Knees?: Common errors include letting hips sag, pulling primarily with the arms instead of the back, or shrugging the shoulders. To avoid these mistakes, keep your core tight, squeeze your shoulder blades together during the pull, and maintain a neutral neck alignment.
How many sets and reps should I do for the Inverted Row with Bent Knees?: For general strength and endurance, aim for 3–4 sets of 8–12 reps. Adjust the reps according to your fitness level, focusing on controlled movement and proper form rather than rushing through each repetition.
Are there any safety tips for the Inverted Row with Bent Knees?: Ensure the bar or support is secure and can hold your body weight before starting. Warm up your shoulders and back, keep a firm grip throughout, and avoid jerky movements to reduce the risk of strain or injury.
What variations can I try to make the Inverted Row with Bent Knees more challenging?: To increase difficulty, extend your legs straight, elevate your feet on a bench, or add weighted resistance. You can also use a suspension trainer for instability engagement or perform tempo-controlled reps to increase time under tension.