Bent Knees Smith Machine Inverted Row

In SetGrip: Smith Machine Inverted Row (Bent Knees)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Bilateral (both sides together)
Category
Strength

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Bending your knees and planting your feet flat shortens the lever, so you pull a smaller share of your bodyweight than in the straight-leg Smith Machine Inverted Row. That makes this the entry point for horizontal bodyweight pulling - once 12-15 clean reps come easily, straighten your legs or drop the bar a notch.

How to do the Bent Knees Smith Machine Inverted Row

  1. Set up a bar at waist height and lie underneath it.
  2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Position your body so that your heels are on the ground and your body is straight.
  4. Pull your chest up towards the bar by squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without bodyweight

Easier and harder

Frequently asked questions

What muscles does the Bent Knees Smith Machine Inverted Row work?

The Bent Knees Smith Machine Inverted Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Bent Knees Smith Machine Inverted Row good for beginners?

Yes. The Bent Knees Smith Machine Inverted Row is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.

What can I do instead of the Bent Knees Smith Machine Inverted Row?

If you cannot do the Bent Knees Smith Machine Inverted Row, try the Single Arm Dumbbell Row, the Seated Cable Row or the Seated Cable Low Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Bent Knees Smith Machine Inverted Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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