Inverted Row with Bent Knee between 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 Inverted Row with Bent Knee between Chairs is a bodyweight pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and trapezius, with the biceps brachii, brachialis, brachioradialis, and posterior deltoid assisting. The bent-knee position keeps feet flat on the floor, reducing leverage and making it an accessible entry point for beginners building back and pulling strength.
How to do the Inverted Row with Bent Knee between Chairs
- 1Place two heavy, stable chairs back-to-back or side by side at a width slightly wider than your shoulders, and lay a sturdy bar, broomstick, or similar rigid object across the seats so it cannot roll or slip.
- 2Sit on the floor between the chairs, reach up, and grip the bar with an overhand grip roughly shoulder-width apart.
- 3Bend your knees and plant your feet flat on the floor directly beneath or slightly in front of your knees.
- 4Straighten your arms and lower your torso toward the floor so your body forms a straight line from knees to shoulders — this is your starting position.
- 5Brace your core, squeeze your glutes, and keep your body rigid as you pull your chest up toward the bar.
- 6Drive your elbows back and toward your sides, leading the movement with your shoulder blades squeezing together.
- 7Pull until your chest lightly touches or nearly reaches the bar, holding the top position for a brief pause.
- 8Lower yourself under control until your arms are fully extended, maintaining full-body tension throughout.
- 9Complete all reps, then carefully release the bar and sit up.
Form tips
- Verify the chairs are heavy and fully stable before loading your bodyweight — test each one by pressing down firmly before you begin.
- Keep your hips lifted and your body in a straight line from knees to shoulders; sagging hips reduce back engagement and strain the lumbar spine.
- Initiate every rep by retracting your shoulder blades first, then bending the elbows, so the trapezius and lats lead the pull rather than the biceps.
- Exhale as you pull up and inhale as you lower to maintain core tension throughout each rep.
- Move your feet closer to your hips to make the exercise easier, or extend them slightly to increase the challenge as you get stronger.
Common mistakes
- Using chairs that are too light or unstable, which risks tipping and injury — always confirm both chairs are heavy and immovable before starting.
- Letting the hips sag toward the floor during the pull, which removes tension from the back muscles and places stress on the lower spine.
- Pulling with the arms instead of retracting the scapulae first, which shifts the workload away from the latissimus dorsi and trapezius and onto the biceps brachii.
- Using momentum to swing up rather than pulling in a controlled manner, which reduces time under tension and limits back muscle development.
- Allowing the elbows to flare out wide rather than tracking back along the sides, which reduces lat engagement and may stress the shoulder joints.
Frequently asked questions
What muscles does the Inverted Row with Bent Knee between Chairs work?
It primarily targets the infraspinatus, latissimus dorsi, teres major, teres minor, trapezius lower fibers, and trapezius middle fibers. The biceps brachii, brachialis, brachioradialis, and posterior deltoid assist the movement.
Why does the bent-knee position make this easier than the straight-leg version?
Bending your knees and keeping your feet flat on the floor raises your center of mass and shortens the lever arm, so your back muscles lift less of your bodyweight. This makes it a great starting point before progressing to the straight-leg inverted row.
What kind of chairs should I use?
Use heavy, solid chairs with flat, level seats — dining chairs or similar sturdy furniture work well. Avoid lightweight folding chairs or anything that rocks. Always press down firmly on each chair before getting under the bar to confirm they will not tip.
How many sets and reps should I aim for?
For most beginners, 3 sets of 8–12 controlled reps is a good starting point. Prioritize keeping your body rigid and squeezing your shoulder blades together at the top over rushing through higher rep counts.
