Inverted Row Bent Knees
Also known as: inverted row, bodyweight row, table row
Bent knees are the difficulty dial here, which makes this the one pulling movement a beginner can genuinely progress every single week.
How to do Inverted Row Bent Knees
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your body is straight.
- Pull your chest up towards the bar by squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Inverted Row Bent Knees Sets and Reps by Goal
Strength
4 sets of 6-8 reps with the feet walked out until the body is nearly horizontal, 2 minutes rest. Add a weight vest once 10 reps feel easy.
Hypertrophy
3-4 sets of 10-12 reps with a 1-second squeeze at the top and a 2-second lower, 90 seconds rest.
Endurance
3 sets of 15-20 reps with the knees bent more sharply and the feet pulled closer in, 45 seconds rest, touching the chest to the bar each rep.
Common Inverted Row Bent Knees Mistakes
Pushing the hips up first so the chest never actually reaches the bar.
Set the hips level with the shoulders and hold the glutes squeezed. The ribcage, not the waistband, should meet the bar.
Setting the bar too high, which shortens the range until barely any bodyweight is being rowed.
Fix the bar at waist height or lower, then use knee bend to regulate difficulty instead of raising the bar again.
Yanking with the arms while the shoulders roll forward at the bottom of each rep.
Begin every rep by drawing the shoulder blades together, then bend the elbows. Straighten the arms fully at the bottom without letting the shoulders round.
Easier and Harder Than Inverted Row Bent Knees
Swap Inverted Row Bent Knees For
Inverted Row Bent Knees — Frequently Asked Questions
How do you do the Inverted Row Bent Knees?
Set up a bar at waist height and lie underneath it. Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Position your body so that your heels are on the ground and your body is straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Inverted Row Bent Knees work?
The Inverted Row Bent Knees primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Inverted Row Bent Knees should I do?
For muscle growth: 3-4 sets of 10-12 reps with a 1-second squeeze at the top and a 2-second lower, 90 seconds rest. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Inverted Row Bent Knees good for beginners?
Yes. The Inverted Row Bent Knees is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Inverted Row Bent Knees?
Try the Barbell Incline Row, Lever Reverse Grip Vertical Row or the Smith Narrow Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Inverted Row Bent Knees the same as the inverted row?
Yes. The Inverted Row Bent Knees is also commonly called the inverted row or the bodyweight row. Different gyms and training programs label it differently, but "inverted row" and "bodyweight row" refer to this same movement.
