Chair Bodyweight Inverted Row
Master the Inverted Row! Build back strength with this challenging bodyweight exercise using just chairs and a bar.
The Chair Bodyweight Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: chair.
Required Equipment
Chair Bodyweight Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Chair Bodyweight Inverted Row Variations and Alternatives
How to do the Chair Bodyweight Inverted Row
Place two sturdy chairs opposite each other, leaving enough space for your body to hang between them.
Lay a strong bar or broomstick across the top of the chair backs, ensuring it is stable and won’t roll or move.
Lie on your back between the chairs and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Keep your body in a straight line from your heels to your head, engaging your core to prevent sagging or hiking up your hips.
Begin the exercise by pulling your chest up towards the bar, retracting your shoulder blades as you row.
Your elbows should go past your torso and be pulled towards the ceiling.
Pause briefly at the top with your chest close to the bar.
Lower yourself back down to the starting position in a controlled movement.
Repeat the movement for the desired number of repetitions.
Make sure the chairs are stable throughout the exercise to avoid any accidents.
Tips: Maintain a strong core to keep your body straight and stable during the rowing motion. Do not let your hips sag or stick out; keep your body rigid from head to heels. Focus on using your back muscles to pull your body up rather than relying solely on your arms. Adjust your feet position to make the exercise easier (closer to beneath the bar) or harder (further away from beneath the bar). Ensure the chairs and the bar can support your weight safely before beginning the exercise.
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Chair Bodyweight Inverted Row FAQs
What muscles does the Chair Bodyweight Inverted Row work?
The Chair Bodyweight Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Chair Bodyweight Inverted Row?
Chair.
Is the Chair Bodyweight Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chair Bodyweight Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Chair Bodyweight Inverted Row variations and alternatives?
Similar exercises include the Bicep Table Row, Bodyweight Standing Inverted Row, Dips and Inverted Under Table Row.
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