Bent Leg Neutral Grip Body Row. How-to, proper form and tips
The Bent Leg Neutral Grip Body Row is an easier variation of the Neutral Grip Body Row with the knees bent. It strengthens the upper back and shoulders.
Video demonstration
(excerpt from 'How to do Inverted Rows with Excellent Form'
by johnsifferman)
How to and step by step instructions:
- Hold parallel bars having both hands in neutral grip, palms facing each other.
- Move your feet forward, bend the knees and straighten core and quads.
- Fully extend your arms, hanging from the bars. This is the starting position.
- Bend your arms, bringing the chest higher.
- Stay there a few seconds and extend the arms again, lowering yourself to the initial position.
Hints & tips:
- Choose higher bars for an easier variation.
- Put your feet closer to the shoulder, leading to higher inclination, for an easier variation.
Benefits:
- Strengthen back muscles.
- Very easy to adjust to your fitness level, by adjusting feet position.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
- Aim for 3 series x10 in a session.
- Use also different grips, such as in Bent Leg Body Row or Bent Leg Mixed Grip Body Row.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Upper Back
Secondary muscles: Biceps, Triceps, Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Bent Leg Neutral Grip Body Row
- Bent Leg Neutral Grip Inverted Row
- Bent Leg Neutral Grip Bodyweight Row
- Bent Leg Neutral Grip Horizontal Pull Up
- Bent Leg Neutral Grip Australian Pull Up
- Bent Leg Hammer Row
- Bent Knee Hammer Row
