The "inverted row" is a great move for the beginner who cannot yet perform a proper chin-up or pull-up. Men's Health shows you the ins and outs of this arm exercise.
Sit under a Smith machine or squat rack with your legs straight and the bar set a few inches higher than arms length. Grab the bar with an overhand grip, hands shoulder-width apart. Keeping your body straight - pull your chest up to the bar, pause then lower yourself.
The inverted row is a great move for the beginner who can't yet perform a proper chin-up or pull-up. This exercise is a useful warm-up before trying a full pull-up.
By warming up on an easier, yet similar exercise, you warm the same muscles that are going to be used in the harder lift. This helps reduce the risk of injury. Too easy? Try placing your feet on a bench and pause for five seconds at the top of each rep.