First workout of the year and I had the pleasure of doing horizontal ring chin-ups (also known as inverted rows). This is a great exercise—if it’s done right! Three key points: brace the core, set the shoulder blades to start, and pause in the top (contracted) position.

It’s natural for your range to diminish a bit as you fatigue. If it gets to the point where you’re barely moving, stop the set. Always emphasize quality over quantity.

For an easier version, start with your knees bent at 90 degrees and your feet flat on the floor. Once you get good at that, extend your knees so your legs are straight and you’re pivoting from your heels.

The next progression is to raise your heels onto a bench like I’m demonstrating in the video. You can even raise them onto a Swiss ball for more of a stability challenge.

And finally, you can increase the resistance by adding some load to your body… assuming, of course, the holidays didn’t already do that for you! I prefer using the Xvest for additional loading on this exercise.