Back · Bodyweight
Inverted Row Between Chairs
How to do the inverted row between chairs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lay a sturdy bar across two chairs and lie underneath it, grasping with an overhand grip, arms extended and body straight. Pull your chest toward the bar by squeezing your shoulder blades, then lower with control.
- 1Back and biceps pulling your chest toward the bar
- 2Core tight to hold a straight plank line
- 3Shoulder blades squeezing together at the top
Common mistakes
- Sagging your hips or flaring your ribs
- Jerking or using momentum to reach the bar
- Using chairs that can slide or tip under load
Muscles worked
The inverted row between chairs mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the inverted row 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.