Set-up: Find a pull-up bar, or another immovable graspable object. A barbell locked in place or sturdy desk may also suffice - simply make sure it is immovable and unbreakable, to bear your weight without incident. Face the bar or hold and grasp it with both hands, such that a line forms between the shoulders, the elbows and the apparatus.
Lift: Keeping your back flat, lift your feet off the ground and bend your knees to 90 degrees. Holding this position, use your back and arms to pull yourself up until your chest touches the apparatus. Lower under control and repeat.
Assists: The more you curl your lower legs up, the easier the exercise will be, while the farther you extend them the more difficult (and closer to a full planche) the exercise will be.
Instructions and effects for the Front-Lever Row - Bent-knee exercise 
