Chair Inverted Row

Do you want to develop a broad, muscular back at home without expensive gym equipment? Then it's time to try chair inverted rows.

This bodyweight compound exercise targets the back, arms, and core, making it great for increasing muscle mass, tone, and strength.

In this article, we’ll discuss chair inverted rows. We share our technique guide, expert tips, and programming recommendations to help you develop a strong, broad back at home.

How To Do

  1. Set up two chairs with their backs facing each other. Space the chairs two shoulder-widths apart.
  2. Position a bar in the middle on top of the backs of the chairs.
  3. Sit on the floor directly below the bar with legs straight.
  4. Reach overhead and grasp the bar with an overhand grip (palms down) just wider than your shoulders.
  5. Lift your hips off the floor so you are holding the bar and your body weight is on your heels.
  6. Breathe in and tense your abdominals.
  7. Breathe out and pull your chest toward the bar.
  8. Once your chest meets the bar, lower yourself back to the starting position.

Tips From Expert

  • Ensure the chairs are set up so that the bar extends well over both edges. This is to ensure safety and limit the risk of injury.
  • Your body should form a straight line from your ankles to your head throughout the movement. Avoid sagging your back or hips to limit potential joint stress.
  • Hold onto the bar using a double overhand grip. Use a shoulder-width grip to limit shoulder joint stress as you pull upwards.
  • Bring your chest up under control. Control the descent as you go back to the starting position to maximize muscle engagement.
  • Inhale and engage your core before lifting. Exhale as you come down from the top position.

Optimal Sets and Reps

Chair inverted rows are great for increasing strength, muscle mass, and endurance. Below are load recommendations based on each training goal.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Chair Inverted Row

How to Put in Your Workout Split

Chair inverted rows are an upper-body compound movement that can increase muscle mass, endurance, and strength. They are great for several training splits.

  • Full-Body — Chair inverted rows target the back while engaging the entire body, making them suitable for a full-body workout. Program them in the middle of the workout to ensure that you have enough energy for your large compound lifts.

  • Push/Pull — The push-and-pull split divides our routine into movement patterns. This is great for strengthening movement patterns and increasing muscle. Chair inverted rows are a pull-based movement, making them perfect for your pull routine.

    Consider adding it to a 3-day workout split to increase mass and strength.

  • Bro Split — The bro split is a four- or five-day training split in which we train a different muscle group each day. Chair inverted rows target the back, making them the perfect fit for your back day.

Additional resistance can be added using a weighted vest. Choosing your starting weight will depend on your one repetition maximum. This is the maximum amount of weight you can lift with the correct form for one repetition.

Here are loading recommendations:

  • Strength/Power — 80%–100% of your 1RM.
  • Hypertrophy — 60%–80% of your 1RM.
  • Endurance — Less than 60% of your 1RM.

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

Explore Now

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Latissimus Dorsi

Our latissimus dorsi is a large, flat muscle spanning the lower back to the upper arm. It originates from the lower back fascia, a dense layer of connective tissue. It inserts into the inner side of the upper arm bone (humerus).

During chair inverted rows, the latissimus dorsi shorten, pulling our chest toward the bar. They then lengthen, lowering us back to the starting position.

During a standard inverted row, the latissimus dorsi muscle activation rate is approximately 79% of a maximum contraction. The chair inverted row shares the same movement pattern, highlighting this muscle’s significance in this type of exercise.

Posterior Deltoid

The posterior deltoid occupies the back of the shoulder. It arises from the back of the shoulder blade (scapula) and inserts into the humerus.

When we perform chair inverted rows, the posterior deltoid shortens, working alongside the latissimus dorsi to pull our chest to the bar. Once our chest meets the bar, it lengthens, lowering us to the starting position.

During a standard inverted row, the posterior deltoid muscle activation rate is approximately 102% of a maximum contraction. This indicates that the posterior deltoid is highly active during the chair inverted row.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Upper Trapezius

Our trapezius is divided into three sections: the upper, middle, and lower fibers. The upper trapezius runs across the back of the shoulders. It arises from the spine and attaches to the outer side of the scapula. Its main function is to rotate and stabilize the scapula.

When we perform chair inverted rows, the upper fibers shorten, stabilizing the scapula.

When we perform the standard inverted row, the upper trapezius muscle activation rate is approximately 65.7%. We can infer that the upper trap is similarly active during the chair inverted row.

Middle Trapezius

The middle trapezius is below the upper fibers. It attaches to the spine and outer side of the scapula.

During chair inverted rows, the middle trapezius shortens, retracting the scapulas toward the spine and pulling our chest to the bar. From here, they lengthen, gradually lowering us back to the starting position.

When we perform the standard inverted row, the middle trapezius muscle activation rate is approximately 44.1%. This shows how active the middle trap is during the chair inverted row.

Biceps Long Head

Our biceps brachii consists of two heads: the long head and the short head. The long head is located on the outer side of the front of the upper arm (humerus). It originates from the front of the scapula and inserts into the forearm.

During chair inverted rows, the biceps long head shortens, bending the elbow and pulling our chest to the bar. From here, it lengthens, allowing the elbow to straighten, lowering us to the starting position.

Biceps Short Head

The biceps short head is on the inner side of the front of the humerus. It arises from the front of the scapula and inserts into the forearm. Its main function is to bend the elbow.

During chair inverted rows, the biceps short heads shorten, pulling our chest toward the bar. From here, they lengthen, lowering us back to the beginning position.

Wrist Extensors

The wrist extensors are in the back of the lower arm. They originate from the lower part of the humerus and insert into the hand. They isometrically contract to keep the wrist straight. This is when the muscle contracts but doesn’t change in length.

Wrist Flexors

The wrist flexors are on the front of the lower arm. They attach to the lower part of the humerus and forearm and insert into the wrist and fingers.

When we perform chair inverted rows, the wrist flexors contract isometrically, working with the wrist extensors to keep the wrist straight.

Brachialis

The brachialis occupies the space beneath the biceps brachii on the humerus. It attaches from the upper arm to the forearm bone (ulna).

During chair inverted rows, the brachialis shortens and bends the elbow, pulling our torso toward the bar. From here, it lengthens, allowing the elbow to bend and lower us back down.

Brachioradialis

The brachioradialis is at the front of the forearm. It originates from the humerus and attaches to the radius or forearm bone. Its purpose is to bend the elbow and rotate the forearm.

When we perform chair inverted rows, the brachioradialis contracts, working with the biceps and brachialis to bend the elbow. This pulls our chest toward the bar. Once we reach the top, it lengthens, allowing the elbow to bend, lowering us down.

Erector Spinae

Our erector spinae consists of three muscle groups: the longissimus, spinalis, and iliocostalis. They run the length of the spine, attaching to the vertebrae, ribs, and sacrum. During the chair inverted row, the erector spinae contracts, keeping our torso rigid and spine stable.

Equipment

Bodyweight

Chair

Stick

Stick

You can use a sturdy wooden broomstick, closet rod, or strong tree branch. Ensure it supports your weight safely. Be cautious

Chair

Use for stability during exercises. Ensure it's sturdy and level.

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

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

Pull-Up

Arm Circle

Cross-Body Shoulder Stretch

Reverse Snow Angels

Bear Crawl

Bent-over Rear Delt Fly

Chin-Up

Pulse Row

Wide-Grip Pull-Up

Reverse Iron Cross Push-Up

Alternatives

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

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Cable Face Pull

Rear Delt Fly Machine

Standing Cable Rear Delt Fly

Resistance Band Pull Apart

Dumbbell Pullover

Cable Standing Y Raise

Who Should Do?

Bodybuilders

Bodybuilding training requires increasing muscle mass and symmetry for aesthetic appeal. This requires overloading muscle tissue at a moderate to high intensity. It can be achieved by performing both multi- and single-joint movements. 

Mutli-joint movements engage multiple muscles, allowing for greater resistance, which promotes growth. Meanwhile, single-joint movements allow us to increase training volume for specific muscles. This helps promote growth and develop symmetry.

Chair inverted rows are an example of multi-joint movement. They allow us to apply greater resistance while increasing upper body training volume. This helps increase mass and develop symmetry, improving our physique.

We recommend adding it to your back and shoulder workout to enhance your physique.

Calisthenic Athletes

Calisthenics athletes strive to develop strength and function using bodyweight exercises. This can be achieved by performing basic and advanced movements which engage the entire body.

Chair inverted rows are an excellent example of a complex bodyweight movement. The movement targets the back, shoulders, and biceps. However, it also requires core strength and lower body engagement, making it a full-body exercise. 

By performing this exercise, calisthenic athletes will increase upper body muscle mass and strength while improving core strength.

Who Should Not Do?

People With Elbow Tendinopathies

If you are experiencing pain on the inner and outer side of the elbow, avoid performing chair inverted rows. Elbow tendinopathy is when the tendon that attaches the muscle to the outer or inner side of the elbow becomes inflamed. 

When performing chair inverted rows, gripping the bar can cause pain if you suffer from an elbow tendinopathy. This can lead to poor technique and further injury aggravation.  

Absolute Beginners

Chair inverted rows are an intermediate movement. The reverse incline plank position requires core and upper body strength to keep the torso rigid and perform the row. 

Moreover, the further we angle our body to a horizontal position, the greater the resistance. This can be a difficult position to row from for individuals with less experience and muscle mass. Performing the exercise too soon will lead to poor technique and possible injury.

We recommend performing the standard inverted row in a more upright position. This will enable you to practice technique and develop muscle mass. 

Benefits Of The Chair Inverted Row

Improves Core Fitness

Improving core fitness requires strengthening the core muscles using static and multi-directional movements at a moderate to high intensity. This can be achieved by overloading the abdominal and lumbar spine muscles with body weight or external resistance.

Chair inverted rows are an example of a static movement that improves core fitness. During the movement, the core muscles isometrically contract. This increases intra-abdominal pressure, which is the pressure within the abdomen. When this happens, it stabilizes the spine and keeps our torso rigid. Paired with correct breathing, this can improve core fitness.

Builds Strength

Building strength requires us to produce maximal force against external resistance at moderate to high intensity. This is achieved by performing compound movements, enabling us to increase resistance to near-maximal loads.

Chair inverted rows engage many of our body muscles. This enables us to increase resistance to near-maximal loads. It can be progressively overloaded by elevating the legs or by adding weight to the torso using a vest. This will increase resistance and intensity, leading to greater strength. 

Consider adding it to your back workouts at home to increase muscle mass and enhance strength.

Tones Muscle

Developing muscle tone requires increasing muscle mass and decreasing fat mass. This can be achieved by performing resistance training while undertaking a calorie deficit, which is when we consume fewer calories than we are burning. Combining this with an increased protein intake can help preserve lean muscle and reduce fat mass, increasing muscle tone. 

Chair inverted rows have the ability to increase muscle mass when combined with a high-protein diet. Along with a calorie deficit, this can help reduce body fat, enhancing muscle definition and tone. 

Frequently Asked Questions

What muscles do chair inverted rows work?

Chair inverted rows work the latissimus dorsi, posterior deltoid, trapezius, biceps, forearms, and core. This makes them excellent for increasing muscle mass and strength.

How to do chair inverted rows with chairs?

To do chair inverted rows, position two chairs with their backs facing one another. Place a bar on the chair backs and sit on the floor with straight legs. Grasp the bar, and lift hips to form an inverted plank and row.

Are chair inverted rows worth doing?

Inverted rows are worth doing. They are a great upper-body compound exercise that targets the back and engages the core. This can increase muscle mass and strength.

How many chair inverted rows can the average person do?

The average person should do 3–4 sets of 8–12 repetitions for muscle hypertrophy. For endurance, perform 3–4 sets of 15 or more repetitions. For strength, perform 3–4 sets of 1–6 repetitions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Grgic, J., Lazinica, B., Schoenfeld, B.J. and Zeljko Pedisic (2020). Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports Medicine – Open, [online] 6(1). doi:https://doi.org/10.1186/s40798-020-00260-z.
  3. Jeno, S.H. and Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/#:~:text=The%20latissimus%20dorsi%20is%20considered%20an%20extrinsic%20muscle%20of%20the,deep%20back)%20muscles%20take%20origin.
  4. Youdas, J.W., Keith, J.M., Nonn, D.E., Squires, A.C. and Hollman, J.H. (2016). Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance. Journal of Strength and Conditioning Research, [online] 30(7), pp.1933–1941. doi:https://doi.org/10.1519/jsc.0000000000001210.
  5. Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/#:~:text=The%20deltoid%20originates%20from%20the,deltoid%20tuberosity%20of%20the%20humerus.
  6. Youdas, J.W., Keith, J.M., Nonn, D.E., Squires, A.C. and Hollman, J.H. (2016). Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance. Journal of Strength and Conditioning Research, [online] 30(7), pp.1933–1941. doi:https://doi.org/10.1519/jsc.0000000000001210.
  7. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  8. Youdas, J.W., Keith, J.M., Nonn, D.E., Squires, A.C. and Hollman, J.H. (2015). Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance. The Journal of Strength and Conditioning Research, [online] 30(7), pp.1933–1941. doi:https://doi.org/10.1519/jsc.0000000000001210.
  9. Tiwana, M.S., Charlick, M. and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Biceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK519538/.
  10. Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
  11. Oranchuk, D.J., Storey, A.G., Nelson, A.R. and Cronin, J.B. (2018). Isometric training and long‐term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian Journal of Medicine and Science in Sports, [online] 29(4), pp.484–503. doi:https://doi.org/10.1111/sms.13375.
  12. Erwin, J. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Joint. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534779/.
  13. Plantz, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551630/.
  14. Lung, B.E., Ekblad, J. and Bisogno, M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526110/.
  15. Henson, B., Kadiyala, B. and Edens, M.A. (2023). Anatomy, Back, Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537074/#:~:text=The%20intermediate%20muscles%20are%20the,upper%20vertebral%20column%20and%20head.
  16. Gentil, P., Soares, S. and Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, [online] 6(1). doi:https://doi.org/10.5812/asjsm.24057.
  17. Loiacono, C., Stefano Palermi, Massa, B., Belviso, I., Romano, V., Gregorio, A.D., Sirico, F. and Sacco, A.M. (2019). Tendinopathy: Pathophysiology, Therapeutic Options, and Role of Nutraceutics. A Narrative Literature Review. Medicina, [online] 55(8), pp.447–447. doi:https://doi.org/10.3390/medicina55080447.
  18. Hsu, S.-L., Oda, H., Saya Shirahata, Watanabe, M. and Sasaki, M. (2018). Effects of core strength training on core stability. Journal of Physical Therapy Science, [online] 30(8), pp.1014–1018. doi:https://doi.org/10.1589/jpts.30.1014.
  19. Luca Cavaggioni, Ongaro, L., Emanuela Zannin, Iaia, F.M. and Alberti, G. (2015). Effects of different core exercises on respiratory parameters and abdominal strength. Journal of Physical Therapy Science, [online] 27(10), pp.3249–3253. doi:https://doi.org/10.1589/jpts.27.3249.
  20. Schoenfeld, B.J., Grgic, J., Van Every, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), p.32. doi:https://doi.org/10.3390/sports9020032.
  21. Paoli, A., Gentil, P., Moro, T., Marcolin, G. and Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.01105.
  22. Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, p.e14142. doi:https://doi.org/10.7717/peerj.14142.
  23. Cintineo, H.P., Arent, M.A., Antonio, J. and Arent, S.M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, [online] 5. doi:https://doi.org/10.3389/fnut.2018.00083.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping