Inverted Row with Bent Knee between Chairs

Expert Advice

Keep your body in a straight line from head to knees and pull your shoulder blades back and down during the row.

How-to-do Steps

Place two chairs facing each other, slightly wider than shoulder-width apart.
Lie on the floor between the chairs and grab the seats with your hands.
Bend your knees and plant your feet on the floor.
Pull your chest up towards the chairs while keeping your body straight.
Lower yourself back down with control.
Repeat for the desired number of repetitions.

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Muscles Worked

Inverted Row with Bent Knee between Chairs primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders25%

Lats25%

Traps25%

Secondary

Biceps15%

Forearms10%

Equipment

Body Weight

Exercise Type

Strength

Sets & Reps Guidance

Beginner3 x 10-12

Intermediate4 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Inverted Row with Bent Knee between Chairs work?

Inverted Row with Bent Knee between Chairs primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Body Weight.

How many sets and reps should I do for Inverted Row with Bent Knee between Chairs?

For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Inverted Row with Bent Knee between Chairs suitable for beginners?

Inverted Row with Bent Knee between Chairs is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.