Parallel Bars Bent Knee Inverted Row

Master the bent knee inverted row on parallel bars to build a strong, sculpted back.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Parallel Bars Bent Knee Inverted Row

Compound

Inverted Shrug (on parallel bars)

Back · Body weight

Advanced

Compound

Inverted Row with Bent Knee between Chairs

Back · Infraspinatus · Body weight

Intermediate

Compound

Inverted Row Bent Knees

Back · Infraspinatus · Body weight

Intermediate

Compound

High Bar Inverted Row

Back · Body weight

Intermediate

Description

An inverted row exercise performed on parallel bars with knees bent. This exercise primarily targets the back muscles.

Save Parallel Bars Bent Knee Inverted Row to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Parallel Bars Bent Knee Inverted Row

01
Setup
Position yourself directly underneath a set of parallel bars, gripping them with an overhand, slightly wider than shoulder-width grip. Ensure your chest is roughly below the bars.
02
Setup
Bend your knees to approximately 90 degrees, keeping your feet flat on the floor directly beneath your hips. Your body should form a straight line from your knees through your hips to your shoulders.
03
Initiate the movement by pulling your chest up towards the bars, focusing on squeezing your shoulder blades together and driving your elbows down and back. Continue pulling until your chest nearly touches the bars.
04
Slowly and with control, extend your arms to lower your body back to the starting position, maintaining tension in your back muscles throughout the eccentric phase.

Tips

Maintain a rigid plank from knees to shoulders by actively bracing your core and squeezing your glutes throughout the entire movement.
Initiate the pull by retracting your shoulder blades first, then follow through with your arms to ensure your back muscles are doing most of the work, not just your biceps.
Control the lowering phase for at least 2-3 seconds; this eccentric portion builds significant strength and muscle hypertrophy.
To increase difficulty, extend your legs further forward, making your body more horizontal, or place your feet on a slightly elevated surface.

Common mistakes

Arching or sagging your lower back reduces core engagement and puts undue stress on the spine; fix this by actively bracing your core and squeezing your glutes to maintain a straight line from knees to shoulders.
Only pulling halfway up limits muscle activation; ensure your chest nearly touches the bars at the top and your arms are fully extended at the bottom to maximize range of motion.
Shrugging your shoulders towards your ears during the pull can strain your neck; keep your shoulders depressed and retracted, away from your ears, throughout the exercise.

In the Ellim app, Parallel Bars Bent Knee Inverted Row unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train parallel bars bent knee inverted row?

Get Ellim — Free

Questions

Is Parallel Bars Bent Knee Inverted Row good for beginners?

Parallel Bars Bent Knee Inverted Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Parallel Bars Bent Knee Inverted Row?

You need Body weight to perform Parallel Bars Bent Knee Inverted Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Parallel Bars Bent Knee Inverted Row?

Maintain a rigid plank from knees to shoulders by actively bracing your core and squeezing your glutes throughout the entire movement. Initiate the pull by retracting your shoulder blades first, then follow through with your arms to ensure your back muscles are doing most of the work, not just your biceps. Control the lowering phase for at least 2-3 seconds; this eccentric portion builds significant strength and muscle hypertrophy. To increase difficulty, extend your legs further forward, making your body more horizontal, or place your feet on a slightly elevated surface.

What are common mistakes when doing Parallel Bars Bent Knee Inverted Row?

Arching or sagging your lower back reduces core engagement and puts undue stress on the spine; fix this by actively bracing your core and squeezing your glutes to maintain a straight line from knees to shoulders. Only pulling halfway up limits muscle activation; ensure your chest nearly touches the bars at the top and your arms are fully extended at the bottom to maximize range of motion. Shrugging your shoulders towards your ears during the pull can strain your neck; keep your shoulders depressed and retracted, away from your ears, throughout the exercise.