Back · Bodyweight
Inverted Row with Bent Knee Between Chairs
How to do the inverted row 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
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Pull
- Mechanic
- Compound
How to do it
Lie under a sturdy bar set between two chairs and grip it overhand at shoulder width, knees bent and feet flat. Pull your chest up to the bar by driving your elbows back, then lower with control.
- 1Mid-back and lats pulling your chest to the bar
- 2Shoulder blades squeezing together at the top
- 3A straight line from knees to shoulders
Common mistakes
- Letting your hips sag toward the floor
- Shrugging your shoulders up to your ears
- Jerking with momentum instead of a smooth pull
Muscles worked
The inverted row with bent knee between chairs mainly works the lats, biceps, mid traps, and rear delts, with the forearms, lower traps, lower back, upper traps, lower abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower AbsSupport
- GlutesSupport
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the inverted row 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 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.