Bent Leg Body Row. How-to, proper form and tips

Bent Leg Body Row icon

The Bent Leg Body Row exercise strengthens the back muscles. It is an easier variation of the Body Row.

Video demonstration

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward.
  2. Move your feet forward so that your knees are bent in a 90 degrees angle.
  3. Fully extend your arms, lowering your shoulders away from the bar. This is the starting position.
  4. Bend your arms, bringing the chest close to the bar.
  5. 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.


  • 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

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
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
Bent Leg Body Row