Ring Bent-Knee Inverted Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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