Instructions

1

Warm up before doing inverted rows with five to 10 minutes of light aerobic exercise. Follow with dynamic stretching. Perform 10 horizontal arm swings at about shoulder height and 10 side bends in each direction to stretch your back. Walk while raising your knees as high as possible to stretch your lower back.
2

Lie face up on the floor beneath a low horizontal bar.
3

Grasp the bar with your palms facing your feet and your hands spread about shoulder-width distance apart.
4

Lift your legs so the backs of your heels and lower calves rest on top of the ball.
5

Lower your torso so your arms are extended fully. This is your starting position.
6

Exhale as you pull your chest up to the bar.
7

Inhale as you lower yourself, under control, to the starting position. Do three sets of 10 repetitions, or work up to that level.