Underhand Chair Inverted Row

Pro Tip

As you get stronger, try to decrease the amount you extend at your knees.

How To

  1. Place a bar between two chairs.
  2. Position yourself underneath the bar grabbing it with an underhand grip wider than shoulder-width and placing your feet out in front of you with your knees bent.
  3. Exhale and row yourself towards the bar while allowing your knees to extend to aid you.
  4. Continue until your upper chest can no longer get closer to the bar.
  5. Inhale and lower yourself, returning to the starting position with arms fully extended.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.


Make sure all chairs you use are stable and can support your bodyweight without tipping over. If you are unsure, do not risk it.


You can also use a sturdy wooden broomstick, many of which have removable handles. Closet rods, and straight sticks from trees work great too. Just make sure whatever you use is strong enough to support your bodyweight without breaking. Be careful.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment