Inverted row

Backeasyrepslow bar or sturdy table

Lying face-up under a bar set at about waist height, hanging from straight arms with the heels on the floor and the body straight, pull the chest up to the bar and lower back to straight arms.

How to do it

1. Set a bar at about waist height; lie under it and grip it overhand, slightly wider than shoulder width, directly above the chest.
2. Hang with straight arms, heels on the floor, legs straight, body a rigid line from shoulders to heels (only the heels touch the floor).
3. Pull the elbows back at about 45 degrees from the torso, squeezing the shoulder blades together, until the lower/mid chest touches or nearly touches the bar.
4. Lower to straight arms. The heels stay in place as the pivot; hips do not sag.

Muscles worked

bicipiti, deltoidi, avambracci, lombari, dorsali, trapezi

Workouts that use it

• Full body basics