Bent Knee Inverted Row


Pro Tip

You can raise or lower the bar on the smith machine to adjust the difficulty. The higher the position, the easier this movement is.


How To

  1. 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.
  2. Exhale and row yourself towards the bar while allowing your knees to extend to aid you.
  3. Continue until your upper chest can no longer get closer to the bar.
  4. Inhale and lower yourself, returning to the starting position with arms fully extended.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.


Secondary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Squat Rack Or Power Rack

Make sure you set up safety bars when using a squat rack or power rack so that you can always place the barbell down safely if you get stuck.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment