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50. Doorway Row 

Stand near a doorway or vertical pole. Get into a half squat position and hang on to the doorway with one arm. Pull yourself towards the door way, and slowly return to the starting position.

51. Inverted Curl

In the video I’ve linked to the guy is using a TRX, but you can use the underside of a table instead. Lie under the table and grab the edge with your palms facing you. Bend your knees 90 degrees and keep your body in a straight line by bracing your glutes and abs. Raise your body to the underside of the table by bending your elbows.

52. Inverted Row

Head out and find a playground with some horizontal bars, or use the underside of a table again. If you’re using a bar grab it with your palms facing away from you, and if you’re using a table grab the outer edges. Pull your body up until your chest meets the surface, and slowly lower yourself back to a hanging position.

 

 

53. Eccentric Chin/Pull-Ups

Chin-ups (palms facing you) and pull-ups (palms facing away) can be pretty tough. If you can’t do them just yet, don’t fret. Get started by jumping up to a bar and slowly lowering yourself back down the ground.

54. Chin-Up

Hang from a secure bar or rafter with your palms facing towards you. Keep your body in a straight line by tightening your core and glutes. Pull yourself towards the bar, pause, and return to the dead hang position. Try to imagine tucking your shoulder blades into your back pockets.

55. Pull-Up

Most people find pull-ups (palms facing away) more difficult than chin-ups because of the reduced involvement of the biceps. I’d recommend heading out to find a playground to do your pull-ups, but you can do them using a sturdy (not hollow, or plywood) door with a towel wedged underneath to stop it swinging.

56. Feet-Elevated Inverted Row

Should the regular inverted row become too easy, you can make it more difficult by elevating your feet on something such as a chair. Remember to keep your body in a straight line.

57. Side-To-Side Pull-Up

Set up just as you would for a normal pull-up (palms away from you), but pull your body to one side to add emphasis to that side. Switch sides with each rep.

58. One-Arm Inverted Row

This is quite a jump from the two-arm inverted row variations, so I suggest you start with a surface that allows you to position yourself at an incline. Gradually reduce the incline until you are able to perform it from the ground.

59. One-Arm Chin-Up

One-arm chin-ups are one of impressive exercises in existence, and elude many hardcore exercisers for years. To qualify as a real one-arm chin-up you shouldn’t be holding on to the wrist of your working arm, which is what makes it so difficult.