Step by step instructions, muscle activation and variants for the Inverted Row between Chairs.
A bodyweight horizontal pulling exercise performed by suspending the body beneath a broomstick or bar resting across two chairs, then rowing the chest up to the bar. It trains the upper and mid-back, biceps, and rear deltoids without gym equipment.
The Inverted Row between Chairs is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
