Inverted rows
Muscle areas activated: all your back muscles, biceps, forearms, core.
You need is a surface you can hang from with your legs extended in front of you. Start by hanging onto the bar, heels on the floor, your back and legs straight, core engaged. Pull your body closer to the bar then straighten your arm again. The negative movement (as straighten your arms) should be slow and the positive very energetic. Do 3 sets of 8 reps.
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