Inverted Rows

Targets the back.

Hold the barbell of a squat rack with weights on each end of the barbell to keep the barbell stationary, hold the barbell of a Smith machine, hold a low pull up bar at a park that’s shorter than your height, hold two parallel bars, or hold the sides of a table. Lie under the barbell, bar, or table. When your feet are far away from the barbell, bar, or table and your upper chest is under the barbell, bar, or table, it’s a high row and it targets the upper back. When your feet are close to the barbell, bar, or table and your chest is under the barbell, bar, or table, it targets the middle back and lats. When your elbows are in this exercise targets the lats. When your elbows are out this exercise targets the rear shoulders. When your palms are facing you this exercise targets the biceps. Your arms are at shoulder width distance from each other, palms facing forward or palms facing each other. The barbell, bar, or table is above your lower chest. Your heels make contact with the ground or rest on an elevated surface such as a chair or bench. Contract your abs and glutes. Retract your shoulder blades. Ascend your chest toward the barbell, bar, or table. Return to the starting position.

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