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Inverted Row between Chairs

Inverted Row between Chairs

The Inverted Row between Chairs is a challenging and effective exercise that primarily targets your back muscles, including the latissimus dorsi, rhomboids, and trapezius. This exercise also engages your biceps, forearms, and core muscles. It is a great alternative to traditional rowing exercises, as it can be performed at home using just two sturdy chairs. To perform the Inverted Row between Chairs, set up two chairs that are about shoulder-width apart and positioned parallel to each other. Make sure the chairs are stable and won't slide or topple over. Then, lie on your back beneath the chairs with your legs extended and your heels resting on the ground. Reach up and grab onto the edges of the chairs with an overhand grip, palms facing away from you. Once you're in position, engage your core muscles to maintain a straight body line from your head to your heels. Pull your chest up towards the chairs, squeezing your shoulder blades together as you lift yourself off the ground. Focus on using your back muscles to initiate and control the movement, while keeping your elbows close to your body. Pause for a moment at the top, then slowly lower yourself back down with control. Remember to breathe throughout the exercise, inhaling on the way down and exhaling as you pull yourself up. Aim for a slow and controlled movement, focusing on proper form rather than speed or quantity. If you find this exercise too challenging, you can modify it by bending your knees and keeping your feet on the ground for additional support. The Inverted Row between Chairs is an excellent exercise for improving your posture, strengthening your back, and enhancing your upper body strength. Incorporate it into your workout routine along with other complementary exercises for a well-rounded fitness program. And, as always, consult with a fitness professional to ensure proper technique and suitability for your individual needs. Get ready to row your way to a stronger back!


  • Place two sturdy chairs parallel to each other.
  • Stand in front of the chairs and position yourself between them.
  • Extend your arms and grab the edges of the chairs with an overhand grip.
  • Walk your feet forward until your body is at an angle, with your heels on the ground and your torso straight.
  • Keep your core engaged and your back straight.
  • Bend your elbows and pull your chest towards the chairs, squeezing your shoulder blades together.
  • Pause briefly at the top and then slowly lower yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise to engage the correct muscles and prevent injury.
  • Engage your core muscles to stabilize your body as you perform the inverted row.
  • Remember to breathe properly throughout the exercise, exhaling as you pull your body up and inhaling as you lower it down.
  • Start with a comfortable chair height that allows your body to be parallel to the ground when hanging from the chairs.
  • Increase the difficulty of the exercise by placing your feet on an elevated surface, such as another chair or a step.
  • You can adjust the difficulty by changing the distance between the two chairs. Wider distance challenges your back muscles more while a narrow distance targets your biceps more.
  • Gradually increase the number of repetitions and sets as you get stronger and more comfortable with the exercise.
  • To prevent wrist discomfort, ensure your wrists are positioned in line with your forearms and not at an awkward angle.
  • If you find that the exercise becomes too easy, you can add weight by wearing a weighted vest or placing a weight plate on your torso.
  • It's important to warm up your muscles before attempting the inverted row to reduce the risk of injury. Incorporate dynamic stretches or light cardio exercises into your warm-up routine.

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