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Inverted Row between Chairs

Inverted Row between Chairs

The Inverted Row between Chairs is a versatile and effective upper body exercise that targets various muscles in the back, arms, and shoulders. This exercise is commonly performed using two sturdy chairs positioned parallel to each other. It is an excellent bodyweight exercise for those who want to build strength and muscle without the use of traditional gym equipment. To perform the Inverted Row between Chairs, start by placing the chairs a few feet apart. Ensure that they are stable and won't move during the exercise. Sit on the floor facing one of the chairs and place your palms on the edge of each chair seat, gripping the sides firmly. Extend your legs straight out in front of you and walk your heels towards your glutes, so your body forms a straight line from head to toe. This is the starting position. Engaging your core and squeezing your shoulder blades together, slowly pull your chest up towards the chairs while keeping your body straight. Your elbows should be pointing out to the sides and close to your body. Hold the contracted position for a brief pause, then lower yourself back down to the starting position with control. Repeat for the desired number of repetitions. The Inverted Row between Chairs is a bodyweight exercise that can be modified to accommodate different fitness levels. To make it more challenging, you can elevate your feet on a stable surface or perform the exercise using only one arm at a time. For those seeking a less intense variation, you can bend your knees and bring your feet closer to your glutes, reducing the load on your upper body. Regularly incorporating the Inverted Row between Chairs into your workout routine can help improve upper body strength, posture, and stability. It targets muscles such as the rhomboids, latissimus dorsi, biceps, and trapezius, providing a well-rounded upper body workout. Remember to maintain proper form throughout, breathe steadily, and listen to your body to prevent any discomfort or injury. As with any exercise, it's important to warm up before attempting the Inverted Row between Chairs and cool down afterward. It's also vital to stretch the muscles involved to increase flexibility and reduce muscle soreness. Incorporate this exercise along with a balanced diet and overall fitness routine to achieve your fitness goals. Remember, consistency is key in achieving optimal results!


  • Sit down between two sturdy chairs with your legs extended in front of you.
  • Reach back and grab the edges of the chairs with an overhand grip, shoulder-width apart.
  • Engage your core and slowly walk your feet forward, sliding your buttocks off the edge of the chairs.
  • Hang from your arms with your body in a straight line from your head to your heels.
  • Begin the movement by pulling your shoulder blades down and back, driving your elbows toward your ribcage.
  • Continue pulling until your chest reaches the level of the chairs, squeezing your shoulder blades together.
  • Pause for a moment at the top, then slowly lower yourself back down to the starting position, keeping your body straight.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Progress gradually by increasing the difficulty level of the exercise. This can be done by elevating your feet, using a weighted vest, or moving on to more challenging variations such as the inverted row on gymnastic rings.
  • 2. Focus on maintaining perfect form throughout the movement. Keep your body straight and avoid excessive swinging or arching of the back.
  • 3. Engage your core muscles by pulling your belly button towards your spine during the exercise. This will help stabilize your body and prevent any excessive movement.
  • 4. Control the movement and avoid using momentum. Aim for a slow and controlled pull up towards the chairs, and a controlled descent back to the starting position.
  • 5. Don't neglect the full range of motion. Make sure to fully extend your arms at the bottom of the movement and squeeze your shoulder blades together at the top.
  • 6. Vary your grip to target different muscles. Try using an overhand grip, underhand grip, wide grip, or narrow grip to work different areas of your back and arms.
  • 7. Incorporate support exercises such as scapular retractions and lat pulldowns to strengthen the muscles used in the inverted row.
  • 8. Add variety to your workouts by including other compound exercises such as push-ups, squats, and lunges. This will help improve overall strength and muscle balance.
  • 9. Rest and recover adequately between workout sessions to allow your muscles to repair and grow stronger.
  • 10. Fuel your body properly with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and recovery.


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