Bent Leg Body Row. How-to, proper form and tips
![Bent Leg Body Row icon](/pics/exercise/b/bent-leg-body-row.png)
The Bent Leg Body Row exercise strengthens the back muscles. It is an easier variation of the Body Row.
Video demonstration
(excerpt from 'How to do a Bent Leg Inverted Row | Exercise Demonstration Video and Guide'
by Live Lean TV Daily Exercises)
How to and step by step instructions:
- Hold the bar with both hands, palms facing forward.
- Move your feet forward so that your knees are bent in a 90 degrees angle.
- Fully extend your arms, lowering your shoulders away from the bar. This is the starting position.
- Bend your arms, bringing the chest close to the bar.
- Stay there a few seconds and extend the arms again, lowering yourself to the initial position.
Hints & tips:
- Choose a higher bar for an easier variation.
- Put your feet closer to the bar for an easier variation.
Benefits:
- Works all muscles needed for the pull up.
- Strengthen back muscles.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
Muscles worked and body parts involved:
![Primary , Secondary](/pics/muscle/522-80_hue26bbcab11b1f6ac079221a24e5ad7c0_278988_150x0_resize_box_3.png)
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Bent Leg Body Row
- Bent Leg Inverted Row
- Bent Leg Bodyweight Row
- Bent Leg Horizontal Pull Up
- Bent Knee Body Row
- Bent Leg Pronated Grip Body Row
- Bent Leg Body Row on Parallel Bar
- Bent Leg Australian Pull Up
- Bent Knee Australian Pull Up
- Bent Leg Pronated Australian Pull Up
- Bent Knee Pronated Australian Pull Up
Body Rows progression
![Bent Leg Body Row icon](/pics/exercise/b/bent-leg-body-row_hu1b4f18db8e86cc75e0a50c1a330facf3_6239_filter_7894327776700219464.png)
2. Bent Leg Body Row
Grip Variations for Bent Leg Body Row
Other Pull Up Preparation exercises
Muscle: Shoulder
Muscle: Triceps
Muscle: Upper back
Collection: Body Row variantions
Category: Bodyweight
Same exercise, different set:
![Bent Leg Body Row icon](/images/allimages/b/bent-body-row_huaa3f304bc194aee7288f350c1b995e4e_134517_72bbddf117dd09584caa8f389d3b1581.png)
Bent Leg Body Row