3C Inverted Row
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, hands outside shoulder width. Allow your body to hang beneath the bar, a few inches above the floor (A). Now squeeze your shoulder blades together and pull yourself straight up (B). Perform as many reps as you can in 30 seconds, and then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).