Inverted Rows - flexed knees (suspension)
EquipmentSuspension Trainer
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms, Chest
Stabilizer:Core, Glutes
📋 How to Perform
- Position suspension handles higher than arms' length above floor.
- Sit on floor and grasp handles. Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor.
- Pull body up so sides of chest make contact with handles while keeping body straight.
- Return until arms are extended straight and shoulders are stretched forward. Repeat.
⚠️ Common Mistakes to Avoid
- Letting the hips sag as you pull, which breaks the straight body line and shortens the row.
- Setting the straps at uneven lengths, which makes one arm work harder and twists the body.
- Dropping quickly back to straight arms, which jolts the shoulders at the bottom of each rep.
