1. Place two sturdy chairs opposite each other, leaving enough space for your body to hang between them.
2. Lay a strong bar or broomstick across the top of the chair backs, ensuring it is stable and won’t roll or move.
3. Lie on your back between the chairs and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Keep your body in a straight line from your heels to your head, engaging your core to prevent sagging or hiking up your hips.
5. Begin the exercise by pulling your chest up towards the bar, retracting your shoulder blades as you row.
6. Your elbows should go past your torso and be pulled towards the ceiling.
7. Pause briefly at the top with your chest close to the bar.
8. Lower yourself back down to the starting position in a controlled movement.
9. Repeat the movement for the desired number of repetitions.
10. Make sure the chairs are stable throughout the exercise to avoid any accidents.
Tips: Maintain a strong core to keep your body straight and stable during the rowing motion. Do not let your hips sag or stick out; keep your body rigid from head to heels. Focus on using your back muscles to pull your body up rather than relying solely on your arms. Adjust your feet position to make the exercise easier (closer to beneath the bar) or harder (further away from beneath the bar). Ensure the chairs and the bar can support your weight safely before beginning the exercise.
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