Inverted row

Proper Position
Set up a stable bar at waist height, or use a low bar on a pull-up station.
Lie under the bar with your heels on the ground, legs either straight or bent depending on the difficulty level.
Grip the bar with a pronated (palms facing down) or supinated (palms facing up) grip, hands slightly wider than shoulder-width apart.
Keep your body aligned (plank position) by engaging your core and keeping your shoulders down.

Movement
Pull your chest toward the bar by bending your elbows and guiding them backward.
Bring your chest to touch the bar or as close as possible while keeping your body straight.
Lower yourself slowly and in a controlled manner until your arms are fully extended.
Repeat for the desired number of repetitions.

Breathing
Inhale as you lower yourself down.
Exhale as you pull your chest toward the bar.