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Lats · Intermediate

Pull up with Bent Knee between Chairs

Bent-knee inverted row between two securely stabilized chair supports; an improvised setup requiring direct supervision.

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Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Chair

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stabilize two rigid, non-slip chairs so they cannot tip or slide, then lie between them with knees bent and feet planted.
  2. 02Grip the seat edges or other load-rated horizontal supports with palms facing inward and arms straight.
  3. 03Brace the trunk and keep the hips lifted so the shoulders, hips, and knees form one line.
  4. 04Pull the chest between the supports by driving the elbows back without shrugging.
  5. 05Lower under control to straight arms and stop immediately if either support shifts.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationInverted RowRelated variationScapular Retraction Inverted RowRelated variationSupinated Grip Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationLying Floor Row with Bent KneeRelated variationParallel-Bar Bent-Knee Inverted Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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