Inverted Row between Chairs
Master the inverted row between chairs to build a strong back, shoulders, and arms.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Inverted Row between Chairs
Inverted Underhand Grip Row between Chairs
Back · Infraspinatus · Body weight
Inverted Row with Bent Knee between Chairs
Back · Infraspinatus · Body weight
Elevanted Inverted Underhand Grip Row between 3 Chairs
Back · Infraspinatus · Body weight
Elevanted Inverted Row between 3 Chairs
Back · Infraspinatus · Body weight
Description
A bodyweight exercise where you pull yourself up to a bar, with the bar at waist height. It primarily targets the muscles in your back, shoulders, and arms.
Save Inverted Row between Chairs to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Inverted Row between Chairs
- 01Setup
Position two sturdy chairs facing each other, slightly wider than shoulder-width apart. Ensure they are stable and will not tip.
- 02Setup
Lie on your back between the chairs with your chest aligned with the chair seats.
- 03Setup
Reach up and grip the edges of the chair seats with an overhand grip, hands slightly wider than shoulder-width. Extend your legs fully with heels on the floor, forming a straight line from head to heels.
- 04
Engage your core and glutes to maintain a rigid body, preventing your hips from sagging. Pull your chest towards the chairs by retracting your shoulder blades and bending your elbows.
- 05
Continue pulling until your chest is close to or touches the chair seats, keeping your body straight and elbows tucked slightly.
- 06
Slowly lower your body back to the starting position with control, fully extending your arms and allowing your shoulder blades to protract slightly.
Tips
- To increase difficulty, elevate your feet on another stable surface like a bench or box, which will increase the percentage of body weight you are lifting.
- Maintain a neutral spine throughout the movement by keeping your core engaged and avoiding hip sag or excessive arching in your lower back.
- Focus on initiating the pull with your back muscles, squeezing your shoulder blades together, rather than just pulling with your arms.
- Control both the pulling (concentric) and lowering (eccentric) phases to maximize muscle engagement and prevent momentum from taking over.
Common mistakes
- Allowing your hips to drop towards the floor indicates a weak core; fix this by actively engaging your glutes and core to maintain a straight line from head to heels.
- Jerking your body up instead of a controlled pull reduces muscle activation; correct this by performing the movement slowly and deliberately, focusing on muscle contraction rather than speed.
- Not pulling your chest close enough to the chairs limits muscle engagement; ensure you pull until your chest nearly touches the chairs and fully extend your arms on the way down to achieve a full range of motion.
In the Ellim app, Inverted Row between Chairs unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train inverted row between chairs?
Get Ellim — FreeQuestions
What muscles does Inverted Row between Chairs work?
Inverted Row between Chairs primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior.
Is Inverted Row between Chairs good for beginners?
Inverted Row between Chairs is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Inverted Row between Chairs?
You need Body weight to perform Inverted Row between Chairs. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Inverted Row between Chairs?
To increase difficulty, elevate your feet on another stable surface like a bench or box, which will increase the percentage of body weight you are lifting. Maintain a neutral spine throughout the movement by keeping your core engaged and avoiding hip sag or excessive arching in your lower back. Focus on initiating the pull with your back muscles, squeezing your shoulder blades together, rather than just pulling with your arms. Control both the pulling (concentric) and lowering (eccentric) phases to maximize muscle engagement and prevent momentum from taking over.
What are common mistakes when doing Inverted Row between Chairs?
Allowing your hips to drop towards the floor indicates a weak core; fix this by actively engaging your glutes and core to maintain a straight line from head to heels. Jerking your body up instead of a controlled pull reduces muscle activation; correct this by performing the movement slowly and deliberately, focusing on muscle contraction rather than speed. Not pulling your chest close enough to the chairs limits muscle engagement; ensure you pull until your chest nearly touches the chairs and fully extend your arms on the way down to achieve a full range of motion.
Related exercises
Bodyweight Standing One Arm Row
Back · Infraspinatus · Body weight
Bodyweight Standing Close-grip Row
Back · Infraspinatus · Body weight
Suspended Row
Back · Infraspinatus · Body weight
Inverted Row with Straps
Back · Infraspinatus · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Inverted Row between Chairs.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store