Chair Inverted Row


Pro Tip

If chairs are unavailable, try to replace them with other stable objects of a similar height.


How To

  1. Place a bar between two chairs.
  2. Position yourself underneath the bar grabbing it with an overhand grip wider than shoulder-width and placing your feet out in front of you with your legs straight.
  3. Exhale and row yourself towards the bar, squeezing your shoulder blades together.
  4. Continue until your upper chest makes contact with the bar.
  5. Inhale and lower yourself, returning to the starting position.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.


Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Chair

Make sure all chairs you use are stable and can support your bodyweight without tipping over. If you are unsure, do not risk it.

Stick

You can also use a sturdy wooden broomstick, many of which have removable handles. Closet rods, and straight sticks from trees work great too. Just make sure whatever you use is strong enough to support your bodyweight without breaking. Be careful.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment