Bent Leg Mixed Grip Body Row. How-to, proper form and tips
The Bent Leg Mixed Grip Body Row exercise strengthens the back muscles. It is similar to the Bent Leg Body Row yet varying the hands position.
Video demonstration
(excerpt from 'Mixed Grip Body Row Under Bar'
by KC Lim)
How to and step by step instructions:
- Hold the bar with both hands, one facing forward, the other facing backward.
- 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 muscles: Shoulder, Upper Back
Secondary muscles: Triceps, Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Bent Leg Mixed Grip Body Row
- Bent Leg Mixed Grip Inverted Row
- Bent Leg Mixed Grip Bodyweight Row
- Bent Leg Mixed Grip Horizontal Pull Up
- Bent Knee Mixed Grip Body Row
- Bent Leg Mixed Grip Body Row on Parallel Bar
- Bent Leg Mixed Grip Australian Pull Up
- Bent Knee Mixed Grip Australian Pull Up
