Inverted Rows are one of the best bodyweight exercises for building a strong back, a stable core and even bigger arms. However, the exercise can quickly become too easy if you’re beyond the beginner or intermediate stage.

To bring the Inverted Row to the next level, I like holding on to thick resistance bands instead of a barbell or suspension straps. Using resistance bands requires incredible strength and control to perform the movement, because the bands are unstable like suspension straps but also bounce up and down. The vertical and horizontal instability components make this like no other Inverted Row variation.

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And I can attest, this variation is tough. It will take some practice and you will have to find your groove to successfully perform each rep. But once you learn to tighten up every muscle and control the movement, you will be on your way to greater strength gains in your back, shoulders, arms and core.

Here’s how to do it:

How to Do:

• Tie two bands to the top of a pull-up bar or sturdy apparatus. The band size depends on your weight and height.
• Grab the bottom of the bands.
• Keeping your body in a straight line with your core tight, perform a row.
• If your back hits the ground, you’re cheating.

Set/Reps: 4×10