How to do the Suspension Trainer Bent Knee Row
- Lie under the handles, knees bent, feet flat on the floor.
- Grab the handles with straight arms and lift your hips in line with your torso.
- Row your torso toward the handles, driving your elbows back along your body.
- Lower slowly by straightening your arms, keeping your hips up.
Full technique — 7 steps
- Anchor the suspension trainer securely and let the handles hang above your chest.
- Lie on your back under the handles with knees bent about 90 degrees and feet flat on the floor.
- Grasp the handles with a neutral grip and arms straight.
- Lift your hips until your body forms a straight line from shoulders to knees.
- Pull your torso toward the handles by driving your elbows back alongside your body.
- Finish when your hands reach your ribcage and your chest comes close to the handles.
- 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
Compared with similar variants
| Suspension Trainer Bent Knee Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | low | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | Suspension trainer | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Alternating Dumbbell Pendlay Row Harder
- Dumbbell Pendlay Row Harder
Cable machine
- Floor Seated Cable Row Harder
- Cable Bent Over Row Harder
Barbell
- Chest Supported Barbell Row Harder
- Single Arm Landmine Row Harder
Kettlebell
- Kettlebell Gorilla Row Harder
- Kettlebell Row Harder
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
- Harder Feet Elevated Suspension Trainer Row
- Harder Suspension Trainer Knee Tuck Row
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).
