Inverted Row between Chairs - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Inverted Row between Chairs

Step by step instructions, muscle activation and variants for the Inverted Row between Chairs.

EasyRear shouldersTrapezius

About this exercise

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.

How to Perform

  • Position two stable chairs facing each other and lay a sturdy bar or broomstick across the tops of their backs
  • Lie on your back beneath the bar so it is at chest height when you hang with arms extended
  • Grip the bar slightly wider than shoulder width with an overhand grip
  • Keep your body straight from head to heels and brace your core
  • Pull your chest up to the bar by driving your elbows toward your hips
  • Pause when your chest touches or nearly touches the bar, then slowly lower yourself back down
  • Maintain a rigid plank-like body position throughout every repetition

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Inverted Row between Chairs

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.

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