Inverted Underhand Grip Row between Chairs exercise animation (Männlich)

Inverted Underhand Grip Row between Chairs

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
Equipment
Body weight
Körperregion
Back
Typ
Strength

The inverted underhand grip row between chairs is a bodyweight pulling exercise that targets the back — primarily the infraspinatus, latissimus dorsi, teres major and minor, and trapezius — while the supinated grip places extra demand on the biceps brachii, brachialis, and brachioradialis. Set up under two sturdy chairs, it requires no dedicated equipment and trains horizontal pulling strength effectively.

Inverted Underhand Grip Row between Chairs: So führst du sie aus

  1. 1Place two sturdy, equal-height chairs facing each other, with enough space between them for your torso to fit underneath.
  2. 2Lie on your back between the chairs with your chest directly below the seat edges.
  3. 3Reach up and grip the underside of each chair seat with a supinated (underhand, palms-up) grip, hands roughly shoulder-width apart.
  4. 4Extend your legs and brace your core so your body forms a straight line from heels to head.
  5. 5Depress and retract your shoulder blades, then pull your chest up toward the chair seats by driving your elbows back and down.
  6. 6Continue pulling until your chest nearly touches the seat edges, keeping your body rigid throughout.
  7. 7Lower yourself under control back to the starting position with your arms fully extended before beginning the next rep.

Technik-Tipps

  • Keep your body in a straight plank — a sagging or piked hip instantly reduces back engagement and wastes the movement.
  • Initiate each rep by squeezing your shoulder blades together before bending the elbows; this ensures the back muscles lead rather than the arms.
  • The underhand grip naturally supinates the forearms, which loads the biceps more than a standard overhand row — use that tension intentionally by squeezing at the top.
  • Press the chairs firmly against a wall or place them on a non-slip surface to prevent them from spreading apart during the pull.
  • To increase difficulty, elevate your heels on a surface or wear a loaded backpack; to make it easier, bend your knees and plant your feet flat on the floor.

Häufige Fehler

  • Letting the hips sag during the pull, which strains the lower back and removes the core-stability demand the exercise is meant to build.
  • Shrugging the shoulders up toward the ears instead of keeping them packed down, which shifts stress onto the neck and upper traps rather than the mid-back.
  • Pulling with the arms before engaging the back, turning the movement into a biceps curl and under-loading the latissimus dorsi and trapezius.
  • Using chairs that are uneven in height or unstable, which creates an asymmetrical pull and a fall risk — always verify chair stability before loading your bodyweight.
  • Rushing through reps with momentum rather than controlling the eccentric descent, which reduces time under tension and limits back development.

Häufig gestellte Fragen

What muscles does the inverted underhand grip row between chairs work?

The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and lower trapezius. The supinated grip also heavily recruits the biceps brachii, brachialis, brachioradialis, and posterior deltoid as synergists.

How is the underhand grip different from an overhand grip for this row?

An underhand (supinated) grip externally rotates the forearms, putting the biceps brachii in a stronger mechanical position and increasing their contribution to the pull. It also tends to keep the elbows closer to the torso, which can feel more comfortable for some lifters and slightly shifts emphasis within the back muscles.

What kind of chairs should I use for this exercise?

Use heavy, sturdy chairs with flat, solid seats — dining or kitchen chairs work well. Avoid wheeled office chairs or lightweight folding chairs. Position them against a wall or on a non-slip mat so they cannot slide outward under load.

Is this exercise suitable for beginners?

Yes. Bending your knees and keeping your feet flat on the floor reduces the load, making the movement accessible for beginners. As you get stronger, straighten your legs to progress toward a full plank position, then elevate your feet for an even greater challenge.

How many sets and reps should I do?

For strength, aim for 3–4 sets of 6–10 reps with controlled form. For muscular endurance or as part of a bodyweight circuit, 3 sets of 12–20 reps works well. Rest 60–90 seconds between sets.

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