Back · Bodyweight
Pull-up with Bent Knee Between Chairs
How to do the pull-up 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
- Advanced
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Hang from a sturdy bar set between two chairs with an overhand grip, knees bent and ankles crossed behind you. Pull your chest up toward the bar by driving your elbows down, then lower under control to a full hang.
- 1Lats pulling your chest to the bar
- 2Elbows driving down and back
- 3Shoulder blades drawing together at the top
Common mistakes
- Kipping or swinging the bent legs for momentum
- Stopping short of a full hang at the bottom
- Shrugging the shoulders up instead of pulling down
Muscles worked
The pull-up with bent knee between chairs mainly works the lats, biceps, and lower traps, with the forearms, mid traps, rear delts, and lower abs assisting.
- LatsPrimary
- BicepsPrimary
- Lower TrapsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- HamstringsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the pull-up 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.