I ADORE the inverted row. This a great way to tone up and strengthen your shoulders and upper back, and if you are too nervous or simply have not built up the strength to do a pull-up, inverted rows are an excellent option!
First I'll talk about the modified version, as pictured above.
1-Secure a barbell about waist height and then lay down, face up, on the floor. Your chest needs to be directly under the barbell.
2-Extend your arms, grasping the barbell (wrists facing outwards), keeping your arms at shoulder width.
3-Bend your knees so that your knees and ankles are in line with one another. You want to keep your glutes and core activated so that your thighs and back stay parallel to the floor while in this position.
4-Activate your shoulders, arms, and upper back and bring your chest to the barbell. Hold this position for 1-2 breaths.
5-Slowly, with control, and your core remaining tight, lower yourself back to the starting position where your thighs and back were parallel with the floor.
Aim for doing 12-15 reps in perfect form.
This next picture is a harder version, in which your legs are straight, your heels pushing into the floor. All the movement is the same except the leg position.
And then finally, the hardest version in which you'll really fire up your core, is when you place your heels onto a fitness ball and try to maintain your balance while doing the inverted row! It's a KILLER!
Hope you enjoy it!