Back · TRX
Ring Bent Knee Inverted Row
How to do the ring bent knee inverted row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set the TRX at mid height and grip the handles with palms facing in. Walk your feet forward with knees bent at roughly ninety degrees so your torso is angled back, then pull your chest to the handles by driving your elbows down and back. Lower with control to a full arm extension.
- 1Lats and mid-back pulling your chest toward the handles
- 2Shoulder blades squeezing together at the top
- 3A straight line from knees to shoulders held by your core
Common mistakes
- Letting your hips sag toward the floor
- Shrugging your shoulders up toward your ears
- Yanking with momentum instead of a controlled pull
Muscles worked
The ring bent knee inverted row mainly works the lats and mid traps, with the biceps, rear delts, forearms, upper abs, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the ring 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.