How to do the Inverted Row Bent Knees
BackBack & LatsBodyweightIntermediate
The inverted row with bent knees is one of the most underrated tools for building a thick, functional back using nothing but your own bodyweight. Master this movement and you build the pulling strength that transfers directly to every row and pull variation in your training.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Set up under a bar at hip height, grip just outside shoulder-width, and plant your feet flat on the floor with knees bent at 90 degrees.
- Brace your core and squeeze your glutes to create a rigid plank from knees to shoulders before you pull.
- Drive your elbows back and down toward your hips, pulling your chest up to the bar with controlled force.
- Lower yourself with full control over two to three seconds until your arms are completely straight, then repeat.
Common mistakes
- Letting the hips sag during the pull, which kills core tension and shifts stress off the lats — fix this by squeezing your glutes hard before every single rep.
- Flaring the elbows out wide like a bench press, which targets the wrong muscles — keep elbows angled at roughly 45 degrees from your torso to load the lats properly.
- Using a shortened range of motion by not fully extending the arms at the bottom — always reach full elbow extension at the bottom to get complete muscle lengthening and maximum stimulus.
Pro tip — At the top of each rep, pause for a full second and actively try to pull the bar apart with your hands — this external rotation cue dramatically increases lat and mid-back engagement that most lifters never access.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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