Inverted Row between Chairs

Instructions

1
Sit between two chairs with hands gripping the edge of one chair behind you, feet elevated on the opposite chair, body suspended between chairs with torso upright
2
Position body with straight legs, core engaged, hands firmly gripping the support chair, shoulders relaxed away from ears
3
Slowly lower the torso by allowing the hips to flex, bringing knees toward chest in a controlled manner while maintaining grip on chair
4
Contract abdominals and pull hips upward, drawing knees closer to chest until torso approaches thighs, then return to starting position with control
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Inverted Row between Chairs is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Back, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

Control the eccentric (lowering) phase of the Inverted Row between Chairs for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Inverted Row between Chairs
  • Cable Inverted Row between Chairs
  • Banded Inverted Row between Chairs

Frequently Asked Questions