Arms · Bodyweight
Inverted Chin Curl with Bent Knee Between Chairs
How to do the inverted chin curl with bent knee between chairs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Pull
- Mechanic
- Compound
How to do it
Lie under a bar set between two chairs and grip it underhand at shoulder width, knees bent and feet flat. Pull your chest toward the bar by bending your elbows, leading with the biceps, then lower under control.
- 1Biceps driving the pull to the bar
- 2Elbows staying close to your sides
- 3Shoulder blades squeezing as you rise
Common mistakes
- Letting your hips drop and breaking the straight line
- Swinging up with momentum
- Cutting the range short at the top or bottom
Muscles worked
The inverted chin curl with bent knee between chairs mainly works the biceps and lats, with the forearms, mid traps, rear delts, lower back, lower traps, lower abs, and glutes assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- Lower BackSupport
- Lower TrapsSupport
- Lower AbsSupport
- GlutesSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
Kovo programs the inverted chin curl with bent knee between chairs for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.