Ready to sculpt a strong lean back? The inverted row is a perfect exercise to strengthen the upper back and rear shoulders and is a much simpler alternative to a regular pull-up or chin-up.
Begin with a horizontal bar at either chest or hip height (you may use a Smith machine at a gym or a pull-up bar securely wedged in a door frame at the home). Sit under the bar with your legs straight out in front of you, no bend in the knees. Grab the bar above you with your hands facing forward, a little wider than shoulder width apart. Lift your hips off the floor so your body is in a straight line from shoulders to hips to heels. Inhale and pull your body up, chest to the bar. Exhale as you slowly lower your body back down toward the floor but do not come all the way down. Keep your body in the straight line position and once arms are fully extended (straight), inhale and pull yourself up again. Repeat 8-12 times. For added difficulty set your heels on a block or chair while performing the exercise, and/or add a two-second pause at the top of the exercise when your chest reaches the bar.
Do several sets with a good 30 second to minute rest between sets. Have fun rowing!