Inverted Rows - flexed knee
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms, Chest
Stabilizer:Core, Glutes
📋 How to Perform
- Position yourself underneath the bar grabbing it with an overhand grip wider than shoulder-width and placing your feet out in front of you with your knees bent so that your thighs are parallel to the ground.
- Exhale and row yourself towards the bar while allowing your knees to extend to aid you.
- Continue until your upper chest can no longer get closer to the bar.
- Inhale and lower yourself, returning to the starting position with arms fully extended.
⚠️ Common Mistakes to Avoid
- Driving so hard with the legs that they do most of the lifting, which leaves the back undertrained.
- Letting the hips drop toward the floor, which breaks the body line and shortens the pull.
- Reaching the chin to the bar instead of the chest, which cranes the neck and cuts the row short.
