Suspension Bent knee Inverted Row

Suspension Bent knee Inverted Row

The Suspension Bent Knee Inverted Row is a versatile exercise that targets your back, biceps, and core muscles. This compound movement is performed using suspension straps or rings, making it an excellent option for those who prefer home workouts or gym sessions. By positioning your body at an angle under the straps or rings and gripping them with an overhand grip, you create a challenging upper body exercise that mimics the rowing motion. This exercise engages multiple muscle groups simultaneously, helping to strengthen your back muscles, improve posture, and increase upper body strength. One of the great benefits of the Suspension Bent Knee Inverted Row is that it can be modified to suit your fitness level. Beginners can start with a higher angle, reducing the weight load they need to lift. As you progress and gain strength, you can lower the angle and increase the intensity of the exercise. It's crucial to maintain proper form throughout the movement to ensure maximum effectiveness and minimize the risk of injury. Adding the Suspension Bent Knee Inverted Row to your workout routine can help you to build a stronger back, improve your posture, and enhance your overall upper body strength. It's a versatile exercise that can be customized to your fitness level, making it suitable for both beginners and seasoned fitness enthusiasts.


  • Start by setting up a suspension trainer at chest height.
  • Stand facing the trainer and hold the handles with your palms facing each other.
  • Lean back, keeping your body straight and your heels on the ground.
  • Bend your knees and bring your feet up towards your glutes.
  • With your arms extended and shoulders relaxed, pull your chest towards the handles.
  • Pause for a moment and then slowly return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise.
  • Engage your core muscles by drawing your belly button towards your spine.
  • Keep your shoulders down and back to avoid hunching or shrugging.
  • Squeeze your shoulder blades together at the top of the movement for maximum back activation.
  • Control the movement by slowly lowering your body back to the starting position.
  • Gradually increase the difficulty by adjusting the height of the TRX suspension straps.
  • Ensure proper hand and foot placement by aligning them with your shoulders and hips respectively.
  • Breathe steadily throughout the exercise to maintain a steady flow of oxygen.
  • Consult with a fitness professional to ensure proper form and technique.
  • Incorporate variety into your workout routine to challenge different muscle groups.


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