Elevanted Inverted Underhand Grip Row between 3 Chairs
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The elevanted inverted underhand grip row between 3 chairs is a bodyweight back exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with strong help from the biceps, brachialis, brachioradialis, and rear delts. You hang under a bar set across two elevated chairs and pull your chest up with a supinated grip, making it a solid horizontal pull when you have no rack.
How to do the Elevanted Inverted Underhand Grip Row between 3 Chairs
- 1Set two sturdy chairs facing each other and rest a firm bar or pole across their seat backs so it sits roughly hip-to-waist height; use the third chair to brace the setup or to prop your feet later.
- 2Test the bar with bodyweight before committing, making sure the chairs are stable and the bar cannot roll or slip off.
- 3Lie on your back under the bar and grip it with an underhand (palms-up) grip, hands about shoulder-width apart.
- 4Walk your feet out so your body forms a straight line from heels to shoulders, arms fully extended and hanging from the bar; brace your core and squeeze your glutes.
- 5Pull your shoulder blades down and back, then drive your elbows toward your hips to lift your chest up to the bar.
- 6Pull until the bar reaches your lower chest or your hands meet the sides of your ribcage, keeping your body in one rigid line.
- 7Pause briefly at the top and feel the squeeze across your upper back, then lower under control until your arms are fully straight again.
- 8Complete your reps, then place your feet down and stand up, and carefully remove the bar from the chairs.
Form tips
- Keep your hips up and your body straight from heels to shoulders so the work stays on your back instead of sagging through your midsection.
- Lead each rep by retracting your shoulder blades first, then bending your elbows, so the lats and traps drive the pull rather than the biceps alone.
- Adjust difficulty by walking your feet closer in (easier, more upright) or elevating your feet on the third chair (harder, more horizontal).
- Always pressure-test the bar and chairs with your full weight before each set, since a failed setup at chest height can drop you onto your back.
Common mistakes
- Letting the hips sag toward the floor, which breaks the straight-body line, removes tension from the back, and strains the lower back.
- Pulling with the arms before the shoulder blades move, which overloads the biceps and under-trains the lats, teres, and traps you are targeting.
- Stopping short of the bar with a half rep, which cuts the range of motion and the upper-back squeeze that makes the movement effective.
- Using unstable or slick chairs that let the bar roll, which risks the bar slipping mid-set and dropping you.
- Jerking up and dropping fast, which uses momentum instead of muscle and removes the controlled eccentric that builds strength.
Frequently asked questions
What muscles does the elevanted inverted underhand grip row work?
It targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius, with the biceps, brachialis, brachioradialis, and rear deltoids assisting the pull.
How does the underhand grip change the exercise?
An underhand (supinated) grip tucks your elbows closer to your body and brings the biceps and lower lats more into the pull compared with an overhand grip, while still hitting the mid and lower traps.
Is this row good for beginners?
Yes. It is scalable: keep your feet flat and your body more upright to make it easier, or elevate your feet on the third chair for a harder, more horizontal pull as you get stronger.
How many sets and reps should I do?
For building back strength and size, 3 to 4 sets of 8 to 15 controlled reps works well. Adjust your body angle so the last couple of reps are challenging but clean.
Is it safe to set the bar across chairs?
Only if the chairs are sturdy and the bar cannot roll or slip. Test the full setup with your bodyweight before every session; if anything feels loose, use a squat rack or low bar instead.
