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Back · Suspension Trainer
Suspension Trainer With Grips Bent Knee Inverted Row
Suspension Trainer With Grips Bent Knee Inverted Row is an intermediate compound strength exercise that works the upper back (back), with the biceps, forearms and core assisting. It needs a suspension trainer. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Rhomboids, Trapezius
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
- Core · Rectus Abdominis, Obliques
How to do Suspension Trainer With Grips Bent Knee Inverted Row
- Adjust the suspension trainer handles to about waist height. Sit on the floor with your knees bent and feet flat on the floor, holding the handles with a neutral grip (palms facing each other).
- Lean back, extend your arms, and lift your hips off the floor, keeping your body in a straight line from head to knees parallel to the floor.
- Pull your chest towards the handles by bending your elbows and squeezing your shoulder blades together.
- Slowly lower your body back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you pull your chest towards the handles and inhale as you return to the starting position.
- Focus on using your back muscles to pull yourself up, avoiding excessive use of your arms.
- Keep your shoulders relaxed and avoid shrugging them towards your ears.
Suspension Trainer With Grips Bent Knee Inverted Row alternatives
More upper back exercises
Suspension Trainer With Grips Bent Knee Inverted Row FAQ
What muscles does Suspension Trainer With Grips Bent Knee Inverted Row work?
Suspension Trainer With Grips Bent Knee Inverted Row mainly works the upper back in the back (Rhomboids, Trapezius, Latissimus Dorsi and Teres Major). The biceps, forearms and core work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Bent Knee Inverted Row?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Bent Knee Inverted Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Bent Knee Inverted Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Suspension Trainer With Grips Bent Knee Inverted Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Bent Knee Inverted Row?
Other exercises for the upper back include Band Incline Row, Lawnmower Row, Dumbbell Incline Row and Barbell Pendlay Row.
For developers
Use Suspension Trainer With Grips Bent Knee Inverted Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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