Bent Leg Close Grip Body Row exercise – Mover.tips

The Bent Leg Close Grip Body Row exercise is a variant of the Close Grip Body Row with bent legs.

Video demonstration

(excerpt from ‘Australian Pull Up – Absolute Beginner Close Grip Knees Bend’out-site-6327967 by BodY-ProoF Calisthenics)

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward, close to each other.
  2. Move your feet forward so that your knees are bent in a 90 degrees angle.
  3. Fully extend your arms, lowering your shoulders away from the bar. This is the starting position.
  4. Bend your arms, bringing the chest close to the bar.
  5. Stay there a few seconds and extend the arms again, lowering yourself to the initial position.

Hints & tips:

  • Choose a higher bar for an easier variation.
  • Put your feet closer to the bar for an easier variation.

Benefits:

  • Works all muscles needed for the pull up.
  • Strengthen back muscles.

Counting & gamification:

  • Adjust the feet position to have 10 reps of maximum effort yet proper form.
  • Aim for 3 series x10 in a session.

Muscles worked and body parts involved:

Primary muscles: Shoulder, Triceps, Upper Back

Secondary muscles: Forearms, Chest

Other names

The exercise can be found with other names. Examples are:

  • Bent Leg Close Grip Body Row
  • Bent Leg Close Grip Inverted Row
  • Bent Leg Close Grip Bodyweight Row
  • Bent Leg Close Grip Horizontal Pull Up
  • Bent Leg Close and Pronated Grip Body Row
  • Bent Leg Close Grip Body Row on Parallel Bar
  • Bent Leg Close Grip Australian Pull Up
  • Bent Leg Close Grip Pronated Australian Pull Up

Grip Variations for Bent Leg Body Row

Bent Leg Neutral Grip Body Row Bent Leg Mixed Grip Body Row bent-leg-wide-grip-body-row-1804291 Bent Leg Wide Grip Body Row bent-leg-supinated-grip-body-row-6328679 Bent Leg Supinated Grip Body Row

Muscle: Shoulder

decline-knee-push-up-2344102 bench-triceps-push-up-6317534 See 55 Shoulder exercises

Muscle: Triceps

plyo-push-up-1266820 slider-push-up-7320052 Elevated Feet Mixed Grip Body Row wall-triceps-push-up-8451585 table-body-row-9479197

Muscle: Upper back

Supported L Sit Scapula Shrugs See 29 Upper back exercises

Collection: Body Row variantions

one-leg-body-row-9905870 Bent Leg Body Row on Table incline-one-arm-body-row-6736486 See the 27 exercises collection Body Row variantions

Category: Bodyweight

cross-triceps-push-up-4039023 Corner Seated L Sit Position Corner Seated L Sit Legs Raise See 132 exercises for category Bodyweight