Inverted Row

The inverted row is a bodyweight pulling exercise where you hang underneath a bar and pull your chest toward it. It trains your mid-back and lats, with your biceps helping out.

Set a bar in a rack at about hip height or use a suspension trainer. Lie on the floor underneath it. Reach up and grab the bar with both hands, palms facing away or toward you, slightly wider than shoulder width. Extend your legs straight out so your heels rest on the floor, then lift your hips so your body forms a straight line from shoulders to heels.

Keep your body straight and your glutes tight. Pull your chest up to the bar by driving your elbows down toward your hips. Squeeze your shoulder blades together at the top. Lower yourself back down under control until your arms are fully straight.

Exhale as you pull up, inhale as you lower. Keep your core braced so your hips do not sag. To make it easier, bend your knees and plant your feet flat. To make it harder, raise your feet on a box or lower the bar closer to the floor.

Fault: Hips sag or stick out. Fix: Squeeze your glutes and brace your core so your body stays in a straight line from shoulders to heels.

Fault: Pulling with bent wrists or shrugging the shoulders. Fix: Keep your wrists straight and pull your shoulder blades back and down at the top.

Fault: Cutting the range of motion short. Fix: Lower until your arms are fully straight, then pull your chest all the way to the bar.

Fault: Flaring the elbows straight out to the sides. Fix: Drive your elbows down toward your hips as you pull.