# Suspension Trainer Bent Knee Row

A bodyweight row on a suspension trainer performed from the floor with knees bent and feet planted. Targets the lats and upper back with biceps assistance, and is easier than the straight-body version because your feet carry more of your weight.

- Beginner · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-bent-knee-inverted-row/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-bent-knee-row/

## Muscles worked

- Lats: 8/10
- Upper back: 8/10
- Rhomboids: 6/10
- Biceps: 6/10
- Rear delts: 5/10
- Forearms: 4/10
- Traps: 4/10

## How to do the Suspension Trainer Bent Knee Row

1. Lie under the handles, knees bent, feet flat on the floor.
2. Grab the handles with straight arms and lift your hips in line with your torso.
3. Row your torso toward the handles, driving your elbows back along your body.
4. Lower slowly by straightening your arms, keeping your hips up.

### Full technique — 7 steps

1. Anchor the suspension trainer securely and let the handles hang above your chest.
2. Lie on your back under the handles with knees bent about 90 degrees and feet flat on the floor.
3. Grasp the handles with a neutral grip and arms straight.
4. Lift your hips until your body forms a straight line from shoulders to knees.
5. Pull your torso toward the handles by driving your elbows back alongside your body.
6. Finish when your hands reach your ribcage and your chest comes close to the handles.
7. Lower yourself by straightening the arms while keeping your hips lifted.

## Common mistakes

- Hips sagging during the row
- Shrugging shoulders toward ears
- Flaring elbows too wide
- Using hip drive for momentum
- Stopping short of full arm extension

## Form cues

- Keep wrists neutral
- Chest toward the handles
- Drive elbows back
- Keep hips level

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/), [Dumbbell Pendlay Row](https://seto.fit/exercises/dumbbell-pendlay-row/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/)
- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/), [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Suspension Trainer Bent Knee Row — 35% of bodyweight**
- Harder: [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/) — 70% of bodyweight
- Harder: [Suspension Trainer Knee Tuck Row](https://seto.fit/exercises/suspension-trainer-knee-tuck-row/) — 100% of bodyweight

## Quick answers

### What muscles does the Suspension Trainer Bent Knee Row work?

Primary: Lats 8/10, Upper back 8/10. Also works: Rhomboids 6/10, Biceps 6/10, Rear delts 5/10, Forearms 4/10.

### Which joints does the Suspension Trainer Bent Knee Row load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Suspension Trainer Bent Knee Row in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Suspension Trainer Bent Knee Row?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Bent Knee Row?

Dumbbells: Alternating Dumbbell Pendlay Row, Dumbbell Pendlay Row. Cable machine: Floor Seated Cable Row, Cable Bent Over Row. Barbell: Chest Supported Barbell Row, Single Arm Landmine Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row.

### What is a harder version of the Suspension Trainer Bent Knee Row?

Feet Elevated Suspension Trainer Row (70% of bodyweight), Suspension Trainer Knee Tuck Row (100% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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