Exercise Guide

Inverted Row Between Chairs

Latissimus Dorsi, Trapezius, Teres Muscles
Biceps, Hand Flexors, Deltoids
rating: Ø 4.88 through 8 votes
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required:Seat, Broomstick, Towel
Variations available (27)
Starting PositionExecution

General And Specifics

  • if you want the focus to be on the biceps, you should grasp the tool with under hand grip (palms of the hands point to the feet)
  • if you work out with over hand grip, the focus is on the back

Starting Position

  • place two solid chairs of equal height and straight backrest body-width apart, the backrests point to each other
  • put some weight on the seat areas
  • put towels onto the backrests and then a stable bar on them (make sure it is able to carry your body weight)
  • lay with your back under the broomstick
  • the broomstick is above your shoulders
  • grasp it with under or over hand grip

Correct Execution

  • brace the body and pull your body up with both arms as high as you can
  • the heels remain to the ground
  • hold the back straight and the body in a line
  • do not let the hip sink down
  • hold the final position for a bit, then come back to the starting position
  • do not rest the body on the ground, go on with the next repetition right away

tips for the workout

  1. you can make the exercise more difficult, if you put your feet on a stool or something similar
    • you also can put additional weight on your chest
  2. this back exercise is possible with one arm, but is also very hard to do
Suggestions for this exercise?!

Related exercise lists:

Lats, Neck, Back, Shoulders, Strength