Bodyweight Underhand Inverted Row

1. Set up a horizontal bar or Smith machine bar at about waist height.

2. Lie down on the ground beneath the bar.

3. Grab the bar with an underhand grip (palms facing towards you), hands about shoulder-width apart.

4. Extend your legs straight out in front of you, heels on the ground, to create a straight line from your heels to your head. Your body should be inclined with respect to the ground.

5. Engage your core and keep your body straight throughout the movement.

6. Pull your chest towards the bar by flexing your elbows and retracting your shoulder blades.

7. Lift your body until your chest is a few inches from the bar, or as close as you can get without compromising form.

8. Pause briefly at the top of the movement, squeezing your shoulder blades together.

9. Slowly lower yourself back down to the starting position to complete one repetition.

10. Perform the desired number of repetitions and sets.

Remember to breathe throughout the exercise, exhaling as you pull up and inhaling as you lower yourself down. Adjust the difficulty by changing the height of the bar—the lower the bar, the more challenging the exercise.

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