Elevated Inverted Underhand Grip Row Between 3 Chairs
Description
The elevated inverted underhand grip row between 3 chairs uses two chairs to support a sturdy pole and a third chair to elevate the feet. The underhand grip with elevated feet emphasizes the lats and biceps.
Muscle Group
Equipment Required
Elevated Inverted Underhand Grip 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 with feet elevated on the third chair.
- Reach up and grip the pole with an underhand shoulder width grip.
- Brace the core and squeeze the glutes to keep the body straight.
- Pull your chest up to the pole by driving the elbows back along your sides.
- Squeeze the lats and biceps at the top of the pull.
- Lower yourself slowly back to full arm extension and repeat.
Elevated Inverted Underhand Grip Row Between 3 Chairs Form & Visual
Elevated Inverted Underhand Grip Row Between 3 Chairs Benefits
- Builds back strength using only chairs and a pole.
- Underhand grip emphasizes the biceps.
- Elevated feet increase the loading on the back.
- Trains horizontal pulling without weights.
- Excellent at home alternative to chin ups.
- Develops grip and core stability.
Elevated Inverted Underhand Grip Row Between 3 Chairs Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius
- Brachioradialis
Elevated Inverted Underhand Grip Row Between 3 Chairs Variations & Alternatives
- Inverted Row Underhand
- Chin Up
- Towel Row
- Suspension Trainer Row
