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

Bent Leg Neutral Grip Body Row icon

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

How to and step by step instructions:

  1. Hold parallel bars having both hands in neutral grip, palms facing each other.
  2. Move your feet forward, bend the knees and straighten core and quads.
  3. Fully extend your arms, hanging from the bars. This is the starting position.
  4. Bend your arms, bringing the chest higher.
  5. 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.


  • Strengthen back muscles.
  • Very easy to adjust to your fitness level, by adjusting feet position.

Counting & gamification:

Muscles worked and body parts involved:

Primary , Secondary

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

Grip Variations for Bent Leg Body Row

Muscle: Shoulder

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight