Tempo Inverted Row

Start: Lie on your back below a barbell that's about 3-feet off the floor. Grab the bar with an overhand, shoulder-width grip, and place your heels on the floor, with your legs straight. Your body shouldform a straight line from your head to yourankles.

Movement: Pull your shoulder blades back. Take 2 full seconds to pull with your arms to lift your chest to the bar. Pause, keeping your body rigid, then take 2 full seconds to lower your body back to the starting position. Do not pause at the top or bottom.