Inverted Row Bent Knees 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Inverted Row with Bent Knees is a bodyweight exercise that primarily targets the upper back, engaging the lats and traps while also working the biceps and forearms as secondary muscles. This exercise is performed by lying underneath a horizontal bar and pulling the body up toward it, keeping the knees bent to reduce the strain on the lower body. The movement effectively strengthens the upper back and improves posture, while also providing a functional workout for the arms and shoulders. It is a compound pulling exercise that requires no additional equipment, making it a great option for building upper body strength with just bodyweight resistance.
How to Perform
Begin by positioning yourself beneath a horizontal bar, grabbing it with an overhand grip that is wider than shoulder-width.
Place your feet in front of you with your knees bent, ensuring your thighs are parallel to the floor.
As you exhale, pull your body upwards towards the bar, letting your knees extend slightly to assist the movement.
Continue pulling until your upper chest reaches its closest point to the bar.
Inhale and slowly lower your body back to the starting position, ensuring your arms are fully extended at the bottom.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body straight from head to heels, engaging your core for stability.
Grip the bar with an overhand hold, wider than shoulder-width, to target the upper back effectively.
Bend your knees and place your feet flat on the ground, thighs parallel to the floor.
Pull your chest toward the bar by squeezing your shoulder blades together.
Avoid using momentum; focus on a controlled movement during the entire row.
Ensure your arms are fully extended at the bottom of the movement for a full range of motion.
Keep your elbows slightly bent and close to your body throughout the exercise.
Exhale as you pull your body up, and inhale as you lower yourself back down.
Perform the exercise in a slow and deliberate manner to maximize muscle engagement.
Maintain proper posture to avoid straining your lower back and to focus on the target muscles.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to get yourself up. Focus on controlled, smooth movements to keep the emphasis on the target muscles and avoid wasting energy.
Do Not Arch Your Lower Back: Keep your body straight from head to heels. Arching your lower back can lead to strain and reduces the effectiveness of the exercise.
Don’t Pull with Your Arms Only: Engage your upper back muscles (lats and traps) by squeezing your shoulder blades together. Relying on your arms alone can strain the biceps and forearms while missing the target muscles.
Avoid Flared Elbows: Keep your elbows closer to your body, not flared outward. This reduces strain on the shoulder joints and helps target the upper back more effectively.
Don’t Use a Narrow Grip: A grip too close to your body reduces the activation of the upper back muscles. Keep your hands wider than shoulder-width to engage the back more efficiently.
Don’t Let Your Neck Sag: Maintain a neutral spine throughout the movement. Avoid jutting your head forward or letting your neck sag, which can strain the neck muscles.
Avoid Lifting with Your Legs: While bending your knees can help with form, don’t push with your legs to lift your body. The focus should be on your back muscles pulling you up.
Don’t Rush the Movement: Perform the exercise slowly and deliberately. Rushing the movement reduces muscle engagement and increases the risk of injury.
Avoid Dropping Your Hips: Keep your hips in line with your body. Dropping your hips can cause unnecessary tension on the lower back.
Don’t Overextend at the Top: Stop the movement when your chest is as close to the bar as possible, but avoid overextending your body, which can lead to shoulder strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
