Exercise guide
Inverted Row Between Chairs
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound bodyweight exercise targets the lats, traps, and rear deltoids, providing a horizontal pulling stimulus essential for posture and upper body strength. It effectively engages the biceps and rotator cuff to stabilize the shoulder joint during the pull.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place two sturdy, identical chairs parallel to each other, slightly wider than shoulder-width apart.
- Secure a strong, straight bar (like a broomstick) across the seats or tops of the chairs, ensuring it won't roll or slip.
- Lie on your back between the chairs with the bar positioned directly over your mid-chest.
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
How to do it
- Brace your core and glutes to maintain a straight line from your head to your heels.
- Exhale and pull your chest toward the bar by driving your elbows toward the floor.
- Squeeze your shoulder blades together at the top of the movement for a brief pause.
- Inhale as you lower yourself back down with a controlled 2-second tempo until arms are fully extended.
Form checklist
- Maintain a rigid plank position; do not let your hips sag or your back arch.
- Keep your neck neutral and avoid reaching with your chin toward the bar.
- Ensure your elbows flare out at roughly a 45-degree angle rather than being tucked or flared too wide.
- Check that the chairs remain stable and do not slide inward during the movement.
Pro tips
- Imagine trying to break the bar in half to better engage your lats and stabilize your shoulders.
- Focus on initiating the pull from the shoulder blades rather than the biceps to maximize back engagement.
Make it harder
- Elevate your feet on a stool or another chair to increase the angle and the amount of body weight you are pulling.
- Perform a 3-second isometric hold at the top of each rep to increase time under tension.
Frequently asked
- What muscles does the inverted row between chairs work?
- The inverted row between chairs primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the inverted row between chairs?
- The inverted row between chairs requires no equipment — just your body weight.
- Is the inverted row between chairs good for beginners?
- The inverted row between chairs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.