The inverted row is an excellent bodyweight exercise that targets your upper back, biceps, and core muscles. Using a bar set at waist height, you'll pull your chest up to the bar while maintaining a straight body line, engaging multiple muscle groups for strength and stability.

1. Find a bar that is set at waist height. You can use a Smith machine or a squat rack with a barbell.
2. Lie on your back underneath the bar, reaching up to grab it with an overhand grip, slightly wider than shoulder-width apart.
3. Extend your legs out in front of you, keeping your body in a straight line from head to heels. Your feet can be flat on the floor or elevated on a bench for an increased challenge.
4. Engage your core and glutes to maintain a rigid body position.
5. Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
6. Pause briefly when your chest is close to the bar, ensuring your body remains straight.
7. Slowly lower yourself back to the starting position with control.
8. Repeat for the desired number of repetitions.