Inverted Underhand Grip Row Between Chairs
Description
The inverted underhand grip row between chairs is an at home pulling exercise using two chairs and a sturdy pole. The supinated underhand grip emphasizes the biceps and lower lats.
Muscle Group
Equipment Required
Inverted Underhand Grip Row Between Chairs Instructions
- Place a sturdy pole across two chairs about shoulder width apart.
- Test the setup by hanging cautiously to confirm it holds your weight.
- Lie face up under the pole with the chest below the bar.
- Reach up and grip the pole with an underhand shoulder width grip.
- Set your feet on the floor with legs straight or slightly bent.
- Pull your chest up to the pole by driving the elbows back along your sides.
- Squeeze the lats and biceps at the top.
- Lower yourself slowly back to full arm extension and repeat.
Inverted Underhand Grip Row Between Chairs Form & Visual
Inverted Underhand Grip Row Between Chairs Benefits
- Hits the lats hard with the underhand grip.
- Builds biceps strength through bodyweight pulling.
- No spinal compression like with bent over rows.
- Develops grip and forearm strength.
- At home alternative to chin ups and seated cable rows.
- Easy to scale by adjusting body angle.
Inverted Underhand Grip Row Between Chairs Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Trapezius
- Brachioradialis
Inverted Underhand Grip Row Between Chairs Variations & Alternatives
- Inverted Row Underhand
- Chin Up
- Cable Underhand Row
- Bodyweight Row
