Pull Up With Bent Knee Between Chairs

Muscles worked

Setup

1. Place two sturdy, high-backed chairs parallel to each other, slightly wider than shoulder-width apart.
2. Position yourself between the chairs and grip the top of the chair backs with an overhand grip (palms facing away).
3. Bend your knees at a 90-degree angle, keeping your feet flat on the floor to provide support.
4. Start in a dead-hang position with arms fully extended and your chest lifted.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your hips, using your legs only as much as necessary to assist the movement.
2. Continue pulling until your chin is level with your hands, focusing on squeezing your shoulder blades together at the top.
3. Inhale as you slowly lower yourself back to the starting position with a controlled 3-second tempo.
4. Maintain a 'proud chest' throughout the entire range of motion to ensure proper back engagement.

Form checklist

• Keep your shoulders pulled down and away from your ears to avoid shrugging.
• Ensure your core remains tight to prevent your lower back from arching excessively.
• Use your legs only for the minimum assistance needed to complete the rep with good form.
• Keep your neck in a neutral position; do not strain or reach upward with your chin.

Pro tips

• Focus on the mind-muscle connection by imagining you are pulling the chairs down into the floor rather than pulling yourself up.
• Pause for one second at the peak of the contraction to maximize recruitment of the trapezius and rhomboids.

Make it harder

• Reduce leg assistance by using only your tiptoes on the floor instead of flat feet.
• Extend one leg straight out in front of you to shift more weight onto your upper body.

Frequently asked

What muscles does the pull up with bent knee between chairs work?

The pull up with bent knee between chairs primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the pull up with bent knee between chairs?

The pull up with bent knee between chairs uses dumbbell.

Is the pull up with bent knee between chairs good for beginners?

The pull up with bent knee between chairs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius
• Dumbbell Hang SnatchAdvanced · calves, glutes, hamstrings, lats, quadriceps, and trapezius
• Dumbbell Renegade RowIntermediate · lats and trapezius