#10. Inverted Row
Why: Last but not least, the Inverted Row is one of the most versatile back exercises with countless variations for beginner, intermediate, and advanced trainees. Easily manipulated based on individual needs and goals, the Inverted Row is a must in any program aimed at back development.
Execution:* Set the bar up in a power rack at roughly hip height. Lie supine (on your back) on the ground looking up at the bar. Grip the bar with your hands slightly wider than shoulder width apart and hold yourself up so that your ankles, knees, hips, and shoulders are all in one straight line – at this point your heels should be the only body part in contact with the ground. From here, pull your chest all the way to the bar, pause, then slowly lower yourself down to the starting position. Repeat for the prescribed number of sets and repetitions.
*To increase the difficulty of this movement you can place your feet on a raised surface. To decrease the difficulty you can bend your knees or set the bar up in a higher starting position.