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Lats · Beginner

Kneeling Bodyweight Row

Kneeling inverted-row regression using a low racked bar and shortened body lever.

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Kneeling Bodyweight Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a barbell securely in a rack at about waist height and kneel beneath it.
  2. 02Grip the bar slightly wider than shoulder width and form a straight line from your knees through your head.
  3. 03Begin with your arms straight and shoulders active, then pull your chest toward the bar.
  4. 04Drive your elbows back without sitting your hips toward your heels or shrugging.
  5. 05Lower slowly to full arm extension while maintaining the kneeling plank.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionInverted RowRelated variationPull up with Bent Knee between ChairsRelated variationScapular Retraction Inverted RowRelated variationSupinated Grip Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationLying Floor Row with Bent Knee

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Low-Bar Chin-UpComparable substitute90 Degree Iso Chin UpComparable substituteFace Pull

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