Ring Bent Knee Inverted Row
Ring Bent Knee Inverted Row Exercise Description
The Ring Bent Knee Inverted Row is a horizontal pulling exercise using suspension rings with the feet on the floor and knees bent to reduce load. It primarily targets the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids, with assistance from the biceps and forearm flexors. Your trunk musculature (abdominals, spinal stabilizers, and glutes) works isometrically to maintain a rigid line from knees through shoulders. The rings allow a neutral wrist position and natural shoulder rotation, helping you focus on scapular retraction and depression while keeping the neck neutral. Because the knees are bent, the lever is shorter and the body angle is shallower, making it a solid entry point for learning ring rows before progressing to straighter-leg versions. Adjust body angle or ring height to scale the challenge while preserving controlled tempo, full range of motion, and consistent alignment.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Teres Major
- Stabilizing Muscles: Flexor Digitorum Superficialis, Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Rings
- Exercise Patterns: Pull
- Exercise Type: Strength, Suspension
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Ring Bent Knee Inverted Row Exercise
‘- Set rings to a stable height; stand under the anchor and grasp them with a shoulder-width, neutral grip (palms facing).
– Walk feet forward, sit hips down, and position yourself under the rings; bend knees about 90°, feet flat, heels planted.
– Form a straight line from knees to shoulders; brace your abs and lightly squeeze glutes to keep a neutral spine.
– Start with arms fully extended and shoulders “set” (depressed); keep the neck neutral and ribs stacked.
– Pull your chest toward the rings by driving elbows back and down, retracting and depressing the scapulae; avoid shrugging.
– Aim to bring the rings to the sides of your chest; keep wrists neutral and elbows close to the torso.
– Lower with control until elbows are straight, allowing the shoulder blades to protract without losing trunk alignment.
– Maintain even pressure through both feet; do not let hips sag or ribs flare.
– Keep breathing—avoid holding your breath.
– To modify difficulty, change your body angle: step feet farther forward (harder) or more under your hips/raise the rings (easier).
Ring Bent Knee Inverted Row Tips
‘- Keep your body in a straight line from knees to shoulders by bracing your abs and lightly squeezing your glutes.
– Maintain a neutral spine and neck with your ribs stacked over your pelvis throughout the movement.
– Start each rep with arms fully extended and shoulders depressed (“set”) before you pull.
– Pull by driving your elbows back and down, focusing on retracting and depressing your shoulder blades instead of shrugging.
– Aim to bring the rings to the sides of your chest while keeping your elbows close to your torso.
– Keep your wrists neutral as you row, letting the rings rotate naturally.
– Lower yourself with control until your elbows are straight, allowing your shoulder blades to protract without losing trunk alignment.
– Maintain even pressure through both feet and avoid letting your hips sag or ribs flare.
– Adjust difficulty by changing your body angle: step feet farther forward or lower the rings to make it harder, or step feet back/raise the rings to make it easier.
Ring Bent Knee Inverted Row Beginner Introduction
The Ring Bent Knee Inverted Row introduces a bodyweight pulling pattern with suspension rings while the feet stay grounded and the knees are bent, which decreases the amount of bodyweight handled. This movement mainly challenges the lats, mid and lower portions of the upper back, and rear shoulders, with help from the biceps and forearms. At the same time, the abs, core muscles around the spine, and glutes hold a firm posture so the body forms a straight line from knees to shoulders throughout each repetition.
Rings allow the wrists to sit in a natural, straight position and let the shoulders rotate freely, encouraging smooth motion as the shoulder blades glide down and toward the spine. Because the legs are bent and the body is less parallel to the floor, this variation often serves as a starting point before progressing to ring rows with straighter legs or a more horizontal body line. Changing how steep the body is under the rings or how high the rings hang alters the challenge while still supporting steady pacing, full-distance pulls, and consistent body alignment.