Elevanted Inverted Row between 3 Chairs
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The elevanted inverted row between 3 chairs is a bodyweight back exercise that targets the mid-back rotator-cuff and pulling muscles — the infraspinatus, teres minor, teres major, latissimus dorsi, and the middle and lower trapezius — with help from the rear deltoids and elbow flexors. Using a bar or pole laid across two chairs (with your feet raised on a third), it lets you train horizontal rowing strength at home without any gym equipment.
Elevanted Inverted Row between 3 Chairs: So führst du sie aus
- 1Set up two sturdy chairs facing each other and rest a strong bar or pole across their seat backs so it sits secure and level at roughly hip height.
- 2Place a third chair a bar's length away to elevate your feet, then lie on your back underneath the bar.
- 3Grip the bar slightly wider than shoulder-width with an overhand grip and rest your heels on the third chair so your body forms a straight line from head to heels.
- 4Brace your core and squeeze your glutes so your hips stay up and your torso stays rigid like a plank.
- 5Pull your shoulder blades down and back, then drive your elbows toward the floor to row your chest up to the bar.
- 6Touch the bar to your lower chest or upper abdomen, pausing briefly while keeping your elbows tucked at roughly 45 degrees to your sides.
- 7Lower yourself under control until your arms are fully extended and your shoulder blades reset.
- 8Complete your reps, then bend your knees and step down to dismount safely.
Technik-Tipps
- Lead each rep by retracting your shoulder blades before bending your elbows, so the mid-traps and rotator cuff do the work instead of just your arms.
- Keep your body in one straight line — no sagging hips or piked waist — to keep tension on the back and protect your lower spine.
- Control the lowering phase rather than dropping; the eccentric is where much of the back-strength gain happens.
- Test the chairs and bar with your full weight before lying underneath, and work on a non-slip floor so nothing shifts mid-set.
Häufige Fehler
- Letting the hips sag toward the floor, which kills back tension and loads the lower spine instead of the working muscles.
- Pulling with the arms only and never squeezing the shoulder blades, so the lats and traps barely engage and the biceps fatigue first.
- Flaring the elbows straight out to the sides, which shifts stress onto the shoulder joint and reduces mid-back recruitment.
- Using a short range of motion that stops well before the bar reaches the chest, cutting the rep and the muscle work in half.
- Trusting unstable or lightweight chairs that can tip or slide, risking a fall when your bodyweight loads the setup.
Häufig gestellte Fragen
What muscles does the elevanted inverted row between 3 chairs work?
It primarily works the mid-back and rotator-cuff muscles — the infraspinatus, teres minor, teres major, latissimus dorsi, and the middle and lower trapezius — with the rear deltoids, brachialis, and brachioradialis assisting the pull.
Is the inverted row good for beginners?
Yes. Because you only lift part of your bodyweight, it's easier to scale than a pull-up. Beginners can lower the difficulty by keeping their feet flat on the floor with knees bent instead of elevated on the third chair.
How do I make this inverted row harder or easier?
Elevating your feet on the third chair (as described) makes it harder by raising the load on your back; dropping your feet to the floor or bending your knees makes it easier. Slowing the lowering phase and pausing at the top also increase the challenge.
Are chairs safe to use for inverted rows?
Only if the chairs and bar are sturdy and stable. Use solid chairs that won't tip, place them on a non-slip floor, and test the full setup with your bodyweight before lying underneath. A suspension trainer or a fixed bar is a more secure alternative if available.
