Inverted Row between Chairs
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The Inverted Row between Chairs is a bodyweight pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and both the middle and lower fibers of the trapezius, with the biceps brachii, brachialis, brachioradialis, and posterior deltoid assisting the pull. It is an accessible, equipment-free way to build horizontal pulling strength and upper-back thickness at home.
Inverted Row between Chairs: So führst du sie aus
- 1Choose two heavy, stable chairs of equal height and confirm they do not slide or tip when you press down hard on their seats.
- 2Place a sturdy broomstick or rigid bar across the seats so it rests securely and cannot roll or shift under load.
- 3Lie on your back between the chairs with your chest directly below the bar and your hands gripping the bar slightly wider than shoulder width, palms facing you or facing away.
- 4Extend your legs straight with your heels on the floor for the harder variation, or bend your knees and place your feet flat if you need to reduce the load.
- 5Brace your core, squeeze your glutes, and keep your body in a straight line from heels to head throughout the set.
- 6Pull your chest up to the bar by driving your elbows back and squeezing your shoulder blades together.
- 7Hold for a brief pause at the top with your chest near or touching the bar.
- 8Lower yourself under control until your arms are fully extended and your shoulder blades are spread, then begin the next rep.
Technik-Tipps
- Test each chair for stability before every set — shift your weight onto it fully and confirm it does not slide, wobble, or tip.
- Lead the pull with your elbows, not your hands, to engage the latissimus dorsi and trapezius rather than letting the biceps dominate.
- Keep your hips level and avoid sagging at the waist; a rigid plank position ensures the back muscles do the work.
- Exhale as you pull up and inhale as you lower to maintain intra-abdominal pressure and a stable spine.
- To progress, move from bent-knee to straight-leg, then try elevating your heels on a third surface to increase the angle.
Häufige Fehler
- Using light or unstable chairs without verifying they can hold your weight — an unsecured chair can tip or slide mid-rep, causing a fall.
- Letting the hips drop or pike during the pull, which removes tension from the back and turns the movement into an arm exercise.
- Shrugging the shoulders toward the ears instead of retracting the shoulder blades, which shifts load to the upper trapezius and reduces lat engagement.
- Using a bar or broomstick that flexes or rolls, creating an unstable base that can collapse under bodyweight load.
- Pulling only partway up and not reaching the bar, which cuts the range of motion short and reduces stimulus to the infraspinatus, teres major, and trapezius.
Häufig gestellte Fragen
What muscles does the Inverted Row between Chairs work?
The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and lower fibers of the trapezius. The biceps brachii, brachialis, brachioradialis, and posterior deltoid assist the pulling motion.
How do I make the exercise harder or easier?
For an easier version, bend your knees and keep your feet flat on the floor — this reduces the percentage of bodyweight you lift. For a harder version, straighten your legs so only your heels are on the floor, which increases the load on your back muscles significantly.
Is a broomstick safe to use as the bar?
A solid wooden or metal broomstick can work for lighter individuals, but test it first by pressing down on it firmly before lying underneath. If it flexes, bows, or shifts on the chairs, replace it with a more rigid bar before proceeding.
How many sets and reps should I do?
Three sets of 8–15 reps is a practical range for most people. Prioritize a controlled lowering phase and full range of motion over chasing high rep counts.
