How to do a inverted row bend knees

Setup:

1. Barbell Placement: Set a barbell on a squat rack at waist or hip height.
2. Starting Position: Lie on the floor underneath the barbell, facing up. Position your body so that you can reach the bar with arms extended, using an overhand grip slightly wider than shoulder-width.
3. Foot and Leg Position: Bend your knees and plant your feet flat on the floor, hip-width apart.

The Lift:

1. Pull Upward: Initiate the movement by pulling your chest up towards the bar. Lead with your elbows, keeping them close to your body.
2. Chest to Bar: Continue pulling until your chest (or upper chest, depending on your strength and flexibility) touches the barbell. Squeeze your shoulder blades together at the top.
3. Controlled Lowering: Slowly lower yourself back down to the starting position, extending your arms fully.

Tips:

• Body Alignment: Maintain a straight line from your shoulders to your knees throughout the movement.
• Engage Your Core: Tighten your abdominal muscles to stabilize your spine and prevent any arching or sagging in your back.
• Scapular Retraction: Focus on squeezing your shoulder blades together at the top of the movement.
• Variations: If this variation is too challenging, try a barbell row with your feet elevated on a bench. If you want more challenge, elevate your feet on a stability ball.