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Purpose

• bodyweight horizontal pull
• your feet set the difficulty, so it scales from nearly upright to fully horizontal without touching a weight
• the closer to horizontal you get, the more of your bodyweight the back has to move

Execution

Set a bar in a rack at roughly hip height. Lie underneath it and take an overhand grip slightly wider than your shoulders. Hang with your body in a straight line from head to heels.

• let your arms extend and your shoulders travel forward into the stretch
• pull your chest to the bar by driving your elbows back
• hold the line from head to heels the whole way
• lower yourself under control until your arms extend

Keep the bar at hip height every set. A lower bar or your feet further out is a harder row, so if you change either, pick Changed technique or equipment in the exercise menu.

Rings work too. The free rotation costs you stability, and the range it opens up sits at the top where the back is already shortened, so it buys little. Once bodyweight gets easy, add weight with a plate on your chest or a vest.