Inverted Row Bent Knees
Expert Advice
Keep your body in a straight line from your knees to your shoulders and pull through your elbows to fully engage your back muscles.
How-to-do Steps
- Set the bar at waist height and sit beneath it.
- Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend your knees and plant your feet flat on the floor.
- Tighten your core and lift your hips so your body forms a straight line from knees to shoulders.
- Pull your chest towards the bar by bending your elbows.
- Lower yourself back down with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Inverted Row Bent Knees primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms5%
Chest5%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Inverted Row Bent Knees work?
Inverted Row Bent Knees primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Inverted Row Bent Knees?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Inverted Row Bent Knees suitable for beginners?
Yes, Inverted Row Bent Knees is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
