Suspended Bent-knee Inverted Row

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Suspended Bent-knee Inverted Row

Instructions

Preparation

Position suspension handles higher than arms' length above floor. Sit on floor and grasp handles. Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor.

Execution

Pull body up so sides of chest make contact with handles while keeping body straight. Return until arms are extended straight and shoulders are stretched forward. Repeat.

Comments

Handles should be positioned to allow for full arm extension, no lower. Instead of mounting from a seated or lying position, position can be assumed by stepping back with handles grasped in each hand until arms are straight forward. While keeping arms straight and shoulders back, step forward so body reclines back and under suspension handles. Dismounting can be achieved by walking backward until body is upright, minimizing contact with ground. See Gravity Vector for greater understanding of how body angle influences resistance. Also known as Suspended Bent-knee Supine Row.

Easier

Resistance can be reduced by raising handles or sitting on floor and bending at hips. Also consider Suspended Row in most upright position.

Harder

This movement can be made more challenging by extending legs and pivoting on heels.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

  • Back, General

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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