Parallel Bars Bent Knee Inverted Row

Muscles worked

Setup

1. Position yourself between two parallel bars and take a firm neutral grip (palms facing each other).
2. Sit on the floor and walk your feet back toward your body until your knees are bent at a 90-degree angle.
3. Lift your hips off the ground so your arms are fully extended and your body forms a straight line from your shoulders to your knees.

How to do it

1. Exhale and pull your chest up toward the bars by driving your elbows down and back behind your torso.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your chest reaches the level of your hands.
3. Inhale as you slowly lower yourself back to the starting position with a controlled 2-second eccentric phase.
4. Maintain a neutral neck position by looking slightly upward throughout the set.

Form checklist

• Keep your glutes squeezed to prevent your hips from sagging toward the floor.
• Depress your shoulder blades (pull them down) before starting the pull to avoid shrugging.
• Ensure your wrists stay straight and do not curl inward during the movement.
• Maintain a 90-degree bend in the knees to keep the center of gravity stable.

Pro tips

• Focus on 'pulling with your elbows' rather than your hands to better isolate the back muscles and reduce bicep dominance.
• Pause for one second at the peak of the contraction to maximize rhomboid and middle-trap activation.

Make it harder

• Straighten your legs completely to increase the amount of body weight you are pulling.
• Elevate your feet on a bench or box to create a more horizontal pulling angle and increase resistance.

Frequently asked

What muscles does the parallel bars bent knee inverted row work?

The parallel bars bent knee inverted row primarily targets the lats, rhomboids, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the parallel bars bent knee inverted row?

The parallel bars bent knee inverted row requires no equipment — just your body weight.

Is the parallel bars bent knee inverted row good for beginners?

Yes. The parallel bars bent knee inverted row is a beginner-friendly movement and a strong foundation to build on.

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