Target Muscle

    Upper Back

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    BackBody Weight

    Inverted Row Bent Knees

    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. 1

      Set up a bar at waist height and lie underneath it.

    2. 2

      Grab the bar with an overhand grip, slightly wider than shoulder-width apart.

    3. 3

      Position your body so that your heels are on the ground and your body is straight.

    4. 4

      Pull your chest up towards the bar by squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the top, then slowly lower your body back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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