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Ring Bent-Knee Inverted Row

Step by step instructions, muscle activation and variants for the Ring Bent-Knee Inverted Row.

MediumMiddle back

About this exercise

The ring bent-knee inverted row is a bodyweight back exercise performed on gymnastic rings with knees bent, making it more accessible than the straight-leg version. You hang below the rings and pull your chest up to them, targeting the lats, rhomboids, and biceps. The rings allow a natural hand rotation during the pull.

How to Perform

  • Set gymnastic rings at roughly waist to hip height and lie underneath them
  • Grip one ring in each hand with palms facing you and bend your knees, planting your feet flat on the floor
  • Straighten your body from knees to shoulders, creating a plank-like position with bent knees
  • Pull your chest up toward the rings by retracting your shoulder blades and driving your elbows back
  • Continue until your chest reaches the rings and hold briefly at the top
  • Lower yourself back to the hanging position under control, fully extending your arms

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

About the Ring Bent-Knee Inverted Row

The Ring Bent-Knee Inverted Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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