Description

The inverted row bent knees is a bodyweight exercise that targets the upper back and arms. It is a great exercise for improving back strength and posture.

Starting Position

Lie face up under a bar or suspension trainer. Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Keep your body in a straight line and your knees bent at 90 degrees.

Technical Execution

Pull your chest towards the bar, squeezing your shoulder blades together. Lower yourself back down with control. Repeat for the desired number of repetitions.

Range of Motion

Focus on a full range of motion by fully extending your arms at the bottom and bringing your chest up to the bar at the top.

Variations

Variations include changing the grip width, elevating the feet, or adding a pause at the top of the movement.

Common Mistakes

Common mistakes include arching the back, using momentum to complete the movement, and not fully engaging the muscles.

Practical Advice

Focus on engaging your back muscles throughout the movement and keeping your body in a straight line. Control the movement both on the way up and down.

Additional Notes

This exercise can be adjusted in difficulty by changing the height of the bar or using different grips.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

upper back

Secondary Muscles