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Greetings friends and members of the community, and especially lovers of physical exercise and calisthenics. Within the broad spectrum of bodyweight exercises to exercise the upper body muscles, and specifically those involved in the pull-up movement pattern, is the fixed bar inverted row. This exercise, which requires a certain amount of experience and muscular strength, efficiently works the back, posterior deltoid, biceps and abdominal muscles by performing a pulling motion at the waist.

To perform it, it is necessary to hang from a fixed bar with the arms at a distance more or less equal to the width of the shoulders, with a correct scapular retraction, the legs completely vertical and the torso parallel to the ground, so that torso and legs are arranged at right angles forming an "L".

From this position we proceed to pull as high as we can, trying to touch the bar with the waist, always maintaining the position and with the elbows working close to the body.

Subsequently, the descent is executed in a controlled manner, trying at all times to maintain the position until reaching the initial position, thus completing one repetition to start again with the next one.

While the goal is to pull as high as to touch the bar with the waist, pulling until the elbows reach a right angle is equally effective. Another variation that is an excellent progression is to pull until the elbows reach 90° and hold the position isometrically. All of this will help gain strength and improve posture and balance to perform the dynamic variation correctly.

This intermediate-advanced calisthenics exercise is an excellent variation of the back traction exercises that I highly recommend for both strength gain and hypertrophy of the muscle planes involved. I hope you find this exercise variation of calisthenics appealing. I reiterate my greetings and look forward to hearing your opinions. Happy workout.<