Inverted Row with Bed Sheet
The inverted row on a bed sheet shut in the top of a door: lying back under it, pull the chest up to the hands; a way to row at home without a bar.
How to do it
Setup
Lying back under a bed sheet shut firmly in the top of a closed door that opens away from you, an end in each hand, heels on the floor, body one line.
Steps
- Pull the chest up to the hands, elbows along the ribs.
- Hold the top for a beat with the hips in line.
- Lower slowly to long arms.
Common mistakes
Sheet pulling through the gap at the top of the door: tie a thick knot on the far side before you load it. Hips sagging toward the floor: squeeze the glutes. Pulling with jerks: smooth reps keep the sheet from slipping.
Breathing
Exhale on the pull, inhale on the way down.
