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Lats · Beginner

Parallel-Bar Bent-Knee Inverted Row

Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the latissimus muscles, upper back and biceps.

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Parallel-Bar Bent-Knee Inverted 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. 01Position yourself under the parallel bars, gripping them with both hands.
  2. 02Bend your knees and keep your feet on the ground.
  3. 03Pull your chest towards the bar while keeping your body straight.
  4. 04Lower yourself back to the starting position and repeat.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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

Related variationInverted 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 substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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