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Lats · Intermediate

Suspension Bent-Knee Inverted Row

Short-lever suspension row with bent knees and planted feet for scalable back and biceps strength.

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Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Suspension Trainer

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the suspension straps to a height where you can grab them with your arms extended.
  2. 02Lay back with your knees bent and feet flat on the floor.
  3. 03Grab the straps, keeping your body in a straight line from head to knees.
  4. 04Pull your chest toward the straps while squeezing your shoulder blades together.
  5. 05Lower back to the starting position and repeat.

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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 progressionSuspension Trainer RowRelated variationSuspender Rear Delt RowRelated variationSuspension Wide-Grip RowRelated variationTRX Single Arm RowRelated variationSuspension Underhand Grip Inverted RowRelated variationInverted Row

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Alternatives

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

Comparable substituteFace PullComparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-Up

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