The inverted row with bent knees is a bodyweight exercise targeting the upper back. It involves pulling your chest towards a bar while keeping your body straight and your knees bent, making it more accessible than the straight leg version.
Also Works
BicepsForearms
How to Perform
1
Set up a bar at waist height and lie underneath it.
2
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
3
Position your body so that your heels are on the ground and your body is straight.
4
Pull your chest up towards the bar by squeezing your shoulder blades together.
5
Pause for a moment at the top, then slowly lower your body back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Bend your knees to about 90 degrees with feet flat on the floor to reduce the difficulty compared to straight-leg Inverted Rows.
•Retract your shoulder blades before you start pulling to pre-activate the upper back muscles.
•Keep your core braced throughout the pull so your body moves as one unit.
Common Mistakes
•Pulling with the arms only instead of initiating the movement by squeezing the shoulder blades together.
•Pushing through the feet to assist the pull, which takes tension off the back muscles.
•Letting the hips drop between reps, which means the core is not engaged properly.