Bent Knee Suspension Row: How-to, Tips & More
The Bent Knee Suspension Row is a beginner compound exercise for your mid back. You do it with suspension trainer. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats, upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Upper back
Secondary
Biceps
Secondary
How to do the Bent Knee Suspension Row
- Hold the handles and walk under the anchor with your knees bent and feet flat.
- Lean back with straight arms and your body straight from head to knees.
- Row your chest up to the handles.
- Lower slowly.
Bent Knee Suspension Row tips
- Walk your feet further forward to make it harder.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Compound
Bent Knee Suspension Row alternatives
Suspension Row
Mid back
Inverted Row
Mid back
Chest Supported Dumbbell Row
Mid back
Close Grip Cable Row
Mid back
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Chest Supported T-Bar Row
Chest supported t bar row machine
Dumbbell Bent Over Row
Dumbbells
Elbow Lift
Chair
High Row Machine
High row machine
Frequently asked questions
What muscles does the Bent Knee Suspension Row work?
The Bent Knee Suspension Row mainly works your mid back, with help from your lats, upper back and biceps.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Bent Knee Suspension Row good for beginners?
Yes. The Bent Knee Suspension Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bent Knee Suspension Row?
You need suspension trainer.
Add Bent Knee Suspension Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon