Inverted row progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Inverted row · Beginner · reps
   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.
2. Archer row (Australian) · Intermediate · reps
   A one-arm-biased inverted row: under a low bar with a very wide grip and the heels on the floor, the chest pulls up toward one hand while that elbow bends, and the other arm stays almost straight along the bar, helping o
3. Bodyweight Mid Row · Advanced · reps
   Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your