Suspender Bent knee Inverted Row
Expert Advice
Keep your body in a straight line from knees to head and squeeze your shoulder blades together to fully engage your back muscles.
How-to-do Steps
- Securely hold the suspension handles and walk your feet forward until your body is at a desired angle.
- Bend your knees and keep your feet flat on the ground.
- Pull your chest up towards the handles while keeping your elbows close to your body.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender Bent knee Inverted Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps15%
Forearms5%
Chest5%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Bent knee Inverted Row work?
Suspender Bent knee Inverted Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Bent knee Inverted Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Bent knee Inverted Row suitable for beginners?
Suspender Bent knee Inverted Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
