Inverted Row

1. Set up a bar in a rack or Smith machine to about waist height. Ensure it is secure.
2. Lie on the ground underneath the bar which should be set just above where you can reach from the ground.
3. Grab the bar with a wide overhand grip.
4. Extend your legs out in front of you, resting your heels on the ground with legs straight.
5. Straighten your body and tighten your core so your body is in a straight line from head to heels. This is your starting position.
6. Keep your elbows at a neutral angle, roughly 45 degrees away from your body, and pull your chest towards the bar while squeezing your shoulder blades together.
7. Pause briefly with your chest close to the bar.
8. Lower yourself slowly and controlled back to the starting position.

Notes

Raise the bar higher to increase the angle of your body to the ground and make the exercise easier.

Results