Back · Bodyweight
Parallel Bars Bent Knee Inverted Row
How to do the parallel bars bent knee inverted row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie under a set of parallel bars and grip them with both hands, arms extended. Bend your knees and plant your feet flat so your body forms a stable bridge, then pull your chest up to the bars by driving your elbows back. Lower under control until your arms are straight again.
- 1Your back and shoulder blades pulling your chest toward the bars
- 2A straight line from knees to shoulders held by a tight core
- 3Squeezing the shoulder blades together at the top
Common mistakes
- Letting your hips sag toward the floor
- Shrugging your shoulders up toward your ears
- Pulling with your arms instead of your back
Muscles worked
The parallel bars bent knee inverted row mainly works the lats and mid traps, with the biceps, forearms, rear delts, lower back, lower traps, lower abs, and glutes assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackSupport
- Lower TrapsSupport
- Lower AbsSupport
- GlutesSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the parallel bars bent knee inverted row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.