Inverted Row.

How to do it.

1. Step 01

   Lie on your back under a sturdy bar or Smith machine bar.

2. Step 02

   Grasp the bar with an overhand grip, slightly wider than shoulder-width.

3. Step 03

   Position your body so your chest is directly under the bar.

4. Step 04

   Pull your chest towards the bar, squeezing your shoulder blades together.

5. Step 05

   Keep your body straight from head to heels.

6. Step 06

   Slowly lower yourself back to the starting position with control.

Pro cues.

• Adjust foot placement to modify difficulty (straighter body is harder).

• Maintain a rigid core to prevent hip sagging.

• Focus on pulling with your back muscles, not just your arms.