Inverted Row with Bent Knee Between Chairs
Description
The inverted row with bent knee between chairs is an at home back move that uses two chairs to support a horizontal pole. With knees bent and feet on the floor, it works for beginners building back strength.
Muscle Group
Equipment Required
Inverted Row with Bent Knee Between Chairs Instructions
- Place a sturdy pole or broomstick across two chairs about shoulder width apart.
- Test the setup by hanging cautiously to make sure it holds your weight.
- Lie face up under the pole with the chest below the bar.
- Reach up and grip the pole with hands shoulder width apart.
- Bend your knees and place your feet flat on the floor.
- Pull your chest up to the pole by driving the elbows back.
- Squeeze the upper back at the top.
- Lower yourself slowly back to full arm extension and repeat.
Inverted Row with Bent Knee Between Chairs Form & Visual
Inverted Row with Bent Knee Between Chairs Benefits
- Builds back strength with only chairs and a pole needed.
- Bent knee position makes it beginner friendly.
- Trains horizontal pulling without weights.
- Develops grip and core control.
- Easy to scale by adjusting body angle.
- Excellent at home substitute for cable rows.
Inverted Row with Bent Knee Between Chairs Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Biceps brachii
- Posterior deltoid
Inverted Row with Bent Knee Between Chairs Variations & Alternatives
- Inverted Row
- Suspension Row
- Cable Seated Row
- Bent Over Row
