Inverted Row Bent Knees
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The Inverted Row Bent Knees is a bodyweight pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and both the middle and lower trapezius fibers. The brachialis, brachioradialis, posterior deltoid, and sternal head of the pectoralis major assist the movement. The bent-knee setup reduces the load compared to straight-leg variations, making it an ideal entry point for beginners building back strength and a solid foundation for progressing to pull-ups.
How to do the Inverted Row Bent Knees
- 1Position a sturdy bar, Smith machine bar, or table edge at roughly hip height when you stand next to it.
- 2Sit on the floor directly beneath the bar and grip it with both hands just outside shoulder width, palms facing away from you in an overhand grip.
- 3Bend your knees to about 90 degrees and place your feet flat on the floor, heels roughly under your knees.
- 4Straighten your arms, lift your hips off the floor, and hang with your body forming a straight line from shoulders to knees.
- 5Brace your core and squeeze your glutes to keep your hips level — do not let them sag toward the floor.
- 6Exhale and pull your chest up to the bar by driving your elbows down and back at roughly a 45-degree angle from your torso.
- 7Squeeze your shoulder blades together at the top and hold for one second when your chest touches or nearly touches the bar.
- 8Inhale and lower yourself under control back to a full hang, taking about two seconds to extend your arms completely.
- 9Repeat for the target number of reps, then lower your hips gently to the floor to finish the set.
Form tips
- Keep your grip just outside shoulder width — too wide shortens the range of motion, too narrow shifts work to the biceps.
- Drive your elbows toward your back pockets rather than flaring them out wide; this activates the lats and teres muscles more effectively.
- Keep your chin tucked slightly so your head stays in a neutral position and your neck does not crane forward at the top.
- Control the lowering phase over at least two seconds — the eccentric portion builds significant lat and trapezius strength.
- If the bar wobbles or the surface is not fully stable, test it with bodyweight before beginning any reps.
Common mistakes
- Letting the hips sag toward the floor during the pull, which takes load off the back and transfers it to the lower spine — keep your body rigid from shoulders to knees throughout.
- Pulling with the hands and arms rather than initiating with the shoulder blades, which underworks the trapezius and lat muscles and overloads the biceps.
- Using a short or jerky range of motion by not fully extending the arms at the bottom, which reduces lat stretch and limits muscle development.
- Flaring the elbows out to 90 degrees, which shifts emphasis away from the lats and teres major and can stress the shoulder joint.
- Rushing through reps with momentum instead of a controlled tempo, which reduces time under tension and increases the risk of losing body position.
Frequently asked questions
What muscles does the Inverted Row Bent Knees work?
It primarily works the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and lower fibers of the trapezius. The brachialis, brachioradialis, posterior deltoid, and sternal head of the pectoralis major assist as synergists.
Why do bent knees make the inverted row easier than straight legs?
Bending your knees moves your center of gravity closer to the bar and reduces the effective bodyweight you have to lift. This makes the exercise more accessible for beginners who are not yet strong enough to perform the straight-leg version with good form.
What can I use at home if I do not have a bar?
A sturdy table, a desk, or a low railing can substitute for a bar as long as it is fixed, stable, and can safely support your bodyweight. Always test the surface by pressing on it firmly before hanging from it.
How does the Inverted Row Bent Knees help with pull-up progress?
It trains the same pulling muscles — lats, teres major, trapezius, and rear delts — used in a pull-up, but with a fraction of the load. Building strength in this horizontal pulling pattern is one of the most reliable ways to develop the back and bicep strength needed for vertical pulling exercises like the pull-up.
How many sets and reps should I do as a beginner?
Start with 3 sets of 8–12 reps, focusing on controlled tempo and full range of motion. Once you can complete 3 sets of 12 clean reps, progress by straightening your legs or elevating your feet to increase the load.
