Feet Elevated Inverted Row

The feet elevated inverted row is the hardest version of the bodyweight row you can perform without adding weight. Putting the heels on a bench brings the body close to horizontal, which increases the share of your bodyweight the arms have to pull and makes the exercise a genuine strength movement rather than a warm-up. It trains the lats, the rhomboids and the biceps in a horizontal pull, and it is the natural progression once the feet-on-floor version stops being challenging. There is one detail that decides whether the set counts: the hips. As the pull gets hard it is tempting to let them sag toward the floor, which shortens the range and turns the movement into a shrug. Brace the glutes and hold one line from shoulders to heels throughout. Once this version stops being challenging, the next step is adding weight on the hips rather than raising the feet further, since the body is already close to horizontal.