Inverted Chin Curl With Bent Knee Between Chairs

Muscles worked

Setup

1. Position two sturdy chairs of equal height parallel to each other, slightly wider than shoulder-width apart.
2. Place a strong, non-slip bar (like a heavy-duty broomstick or pipe) across the seats or tops of the chairs.
3. Lie on your back between the chairs with your chest directly under the bar, using an underhand (supinated) grip at shoulder-width.
4. Bend your knees to 90 degrees and place your feet flat on the floor to support your lower body.

How to do it

1. Exhale and pull your forehead toward the bar by flexing your elbows, focusing on the 'curl' motion rather than a standard row.
2. Keep your hips elevated and your core braced to maintain a straight line from your shoulders to your knees.
3. Inhale and slowly lower your body back to the starting position using a 3-second eccentric tempo.
4. Maintain a slight bend in the elbows at the bottom of the rep to keep constant tension on the biceps.

Form checklist

• Keep your elbows tucked close to your sides to maximize bicep recruitment.
• Ensure your hips do not sag; keep your glutes squeezed throughout the set.
• Avoid using your legs to drive the movement; they should only provide balance.
• Keep your neck in a neutral position, looking straight up at the bar.
• Check that the chairs and bar are stable and secure before starting every rep.

Pro tips

• Focus on pulling your face to the bar instead of your chest to increase the angle of elbow flexion for better bicep isolation.
• Squeeze your shoulder blades together at the top of the movement to fully engage the trapezius and lats.

Make it harder

• Straighten your legs completely to increase the amount of body weight you are lifting.
• Add a 2-second isometric hold at the peak of the movement to maximize bicep contraction.

Frequently asked

What muscles does the inverted chin curl with bent knee between chairs work?

The inverted chin curl with bent knee between chairs primarily targets the biceps, lats, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the inverted chin curl with bent knee between chairs?

The inverted chin curl with bent knee between chairs uses pull up bar.

Is the inverted chin curl with bent knee between chairs good for beginners?

The inverted chin curl with bent knee between chairs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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