The modified inverted row increases strength in the back, biceps, forearms, and shoulders. The modified position allows for beginners to progressively adapt to the movement pattern.
Lie on your back underneath a fixed barbell. Grasp the bar with a slightly wider than shoulder-width, overhand grip, your arms extended. Bend your knees to 90 degrees with your feet flat on the floor. Lift your hips to form a straight line from shoulders to knees.
Keeping your upper body straight, contract your back to pull your upper body toward the bar. Pause, then return to the starting position.
Be sure to finish the movement by pulling your chest to the bar.