Exos | Formerly Core Performance

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Core Knowledge


Inverted Row - Bent Knees

Starting Position

  • Secure a barbell in a squat rack at about hip height.
  • Lie under the bar and grab it with an overhand grip, your hands just wider than shoulder-width apart.
  • Hang at arm’s length from the bar with your knees bent and heels on the floor.


  • Keeping your torso engaged and your head in line with your spine, pull your chest to the bar.
  • Pause, then lower yourself back down to the starting position.

Coaching Keys

  • Do not allow your hips to sag.
  • Your body should stay in a straight line from knees to shoulders.

You Should Feel It

  • Working your upper back and shoulders.

Tags: Back, Barbell, Strength, Biceps, Upper Body Pull