Elevated Inverted Row Between 3 Chairs
Description
The elevated inverted row between 3 chairs is a creative at home back exercise that uses three sturdy chairs to support a horizontal pole and elevate the feet. It mimics a cable row with no equipment.
Muscle Group
Equipment Required
Elevated Inverted Row Between 3 Chairs Instructions
- Place a strong pole or broomstick across two chairs about shoulder width apart.
- Set a third chair to elevate your feet at hip height.
- Lie face up under the pole and elevate your feet on the third chair.
- Reach up and grip the pole with hands shoulder width apart.
- Brace the core and squeeze the glutes to keep the body straight.
- Pull your chest up to the pole by driving the elbows back.
- Squeeze the upper back at the top of the row.
- Lower yourself slowly back to full arm extension and repeat.
Elevated Inverted Row Between 3 Chairs Form & Visual
Elevated Inverted Row Between 3 Chairs Benefits
- Builds back strength using only chairs and a pole.
- Elevated feet increase loading on the back.
- Trains horizontal pulling without spinal compression.
- Excellent at home alternative to cable rows.
- Develops grip and core stability.
- Easy to scale by adjusting body angle.
Elevated Inverted Row Between 3 Chairs Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Biceps brachii
- Posterior deltoid
Elevated Inverted Row Between 3 Chairs Variations & Alternatives
- Inverted Row
- Suspension Trainer Row
- Pull Up Bar Row
- Towel Row
