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The Inverted Row, also known as Bodyweight Rowing, is an exercise that targets the upper back, shoulders, and arm muscles.
Set up a barbell, pull-up bar, or TRX band at hip level. You can also use a Smith machine and adjust the bar to the appropriate height.
Grab the bar or band with both hands while leaning backward and placing your feet firmly on the ground. Your arms should be extended with palms facing inward.
Keep your core stable and pull yourself up towards the bar or band by squeezing your shoulder blades together. Make sure to keep your elbows close to your body and perform the movement in a controlled and steady manner.
Pause briefly at the top then lower yourself slowly back down until your arms are fully extended.
