Inverted Row Bent Knees Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Trapezius Lower Fibers, Infraspinatus, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Bent Knee Inverted Row, Kneeling Inverted Row
How to: Inverted Row Bent Knees
- Set up a barbell or sturdy surface at waist height.
- Lie on your back under the bar, grabbing it with both hands, palms facing you.
- Bend your knees and keep your feet flat on the floor.
- Pull your chest up towards the bar, squeezing your shoulder blades together.
- Lower your body back down to the starting position and repeat.
Common Mistakes
- Not fully extending the arms during the row.
- Arching the back rather than maintaining a straight line.
- Using momentum rather than focusing on muscle engagement.
Modifications
- Perform with feet elevated for increased difficulty.
- Reduce the range of motion if you experience discomfort.
Tips
- Keep your body straight and avoid sagging your hips.
- Engage your core throughout the movement.
- Focus on pulling your shoulder blades together as you row.
Inverted Row Bent Knees Alternatives
Tags
back
strength
bodyweight
pulling
core
upper body