Instructions

1

Sit on the floor with your back supported by two sturdy chairs positioned behind you. Grip the bar firmly with both hands using an overhand grip, positioned at approximately shoulder width. Keep your torso upright and core engaged throughout the movement.

2

Secure your grip on the pull-up bar positioned between the two chairs. Ensure the chairs are stable and will not slip. Position your body so your torso is vertical and your legs are extended in front of you, feet off the ground. Engage your core muscles in preparation.

3

Slowly lower your upper body backward by extending your torso, allowing your legs to lift upward as a counterbalance. Control the descent by keeping tension on your abdominal muscles. Lower only as far as you can maintain control without losing balance, typically to a 45-60 degree angle from vertical.

4

Pull your torso forward and upward using your core muscles, simultaneously bringing your legs down. Return to the upright seated position with control. Exhale as you contract and flex your abdominals to complete the concentric phase. Maintain tension throughout the return movement.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Inverted Chin Curl with Bent Knee between Chairs because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius to maintain control of the Body weight.

Exercise Variations

Dumbbell Inverted Chin Curl with Bent Knee between Chairs
Cable Inverted Chin Curl with Bent Knee between Chairs
Banded Inverted Chin Curl with Bent Knee between Chairs

Inverted Chin Curl with Bent Knee between Chairs