Inverted Row With Bent Knee Between Chairs

Muscles worked

Setup

1. Place two sturdy, identical chairs parallel to each other, slightly wider than shoulder-width apart.
2. Lay a strong, stable bar (like a broomstick or heavy-duty dowel) across the seats of the chairs.
3. Lie on your back between the chairs, centering your chest directly under the bar.
4. Bend your knees at 90 degrees with feet flat on the floor and grip the bar with an overhand, shoulder-width grip.

How to do it

1. Exhale and pull your chest toward the bar by driving your elbows down toward the floor.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your chest remains open and 'proud'.
3. Inhale and slowly lower your body back to the starting position using a controlled 3-second tempo.
4. Maintain a straight line from your knees to your shoulders, keeping your glutes engaged to prevent hip sagging.

Form checklist

• Ensure the bar is secure and the chairs are stable before applying weight.
• Keep your neck neutral and avoid reaching toward the bar with your chin.
• Pull until your chest nearly touches the bar for a full range of motion.
• Keep your shoulders down and away from your ears to avoid shrugging.

Pro tips

• Focus on pulling 'through the elbows' rather than pulling with your hands to better isolate the back muscles.
• Pause for one second at the top of the movement to maximize the contraction in the rhomboids and mid-traps.

Make it harder

• Straighten your legs and rest only your heels on the floor to increase the resistance.
• Elevate your feet on a third chair or a low stool to shift more weight onto your upper body.

Frequently asked

What muscles does the inverted row with bent knee between chairs work?

The inverted row with bent knee between chairs primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the inverted row with bent knee between chairs?

The inverted row with bent knee between chairs requires no equipment — just your body weight.

Is the inverted row with bent knee between chairs good for beginners?

Yes. The inverted row with bent knee between chairs is a beginner-friendly movement and a strong foundation to build on.

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