Inverted Row Bent Knees

Setup

1. 01Set a bar in a rack at roughly hip height.
2. 02Lie under the bar and grip it slightly wider than shoulder width.
3. 03Bend the knees to about 90 degrees and plant both feet flat on the floor.
4. 04Lift the hips so shoulders, hips, and knees form a straight line.

Execution

1. 01Brace the trunk and keep the hips lifted.
2. 02Pull the chest to the bar by driving the elbows down and back.
3. 03Pause briefly with the shoulder blades fully retracted.
4. 04Lower to straight arms under control without dropping the hips.

Checkpoints

• -Hips stay in line with shoulders and knees the whole set.
• -Feet stay flat and quiet, not pushing the body upward.
• -Chest reaches the bar on every rep.
• -Arms fully extend at the bottom.

Common mistakes

• -Driving through the legs to assist the pull.
• -Letting the hips drop as reps get hard.
• -Shrugging the shoulders toward the ears at the top.
• -Rushing the lowering phase.