inverted row bent knees

Set up a bar at waist height and lie underneath it.

Grab the bar with an overhand grip, slightly wider than shoulder-width apart.

Position your body so that your heels are on the ground and your body is straight.

Pull your chest up towards the bar by squeezing your shoulder blades together.

Pause for a moment at the top, then slowly lower your body back down to the starting position.

Repeat for the desired number of repetitions.