The inverted row is a bodyweight exercise that targets the upper back, shoulders, and arms. It mimics the motion of a traditional row but uses your body weight as resistance. This exercise is excellent for improving posture, building upper body strength, and enhancing grip strength.

1. Find a sturdy bar or a Smith machine set at waist height.
2. Position yourself under the bar, lying face up, with your feet flat on the ground.
3. Reach up and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. Engage your core and glutes to keep your body in a straight line from head to heels.
5. Pull your chest towards the bar by retracting your shoulder blades and bending your elbows.
6. Pause briefly at the top of the movement, ensuring your chest is close to or touching the bar.
7. Slowly lower yourself back to the starting position with control.
8. Repeat for the desired number of repetitions, maintaining a straight body position throughout.