Tip: Chin-Up, Inverted Row Drop Set

This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.

You'll want to get set up beforehand so you can transition quickly between exercises. Ideally, you'll hang a suspension trainer from a chin-up bar, but if you don't have a suspension trainer, you can also set up a bar in a power rack near the chin-up bar. You'll also need a bench or box positioned a few feet from where you intend to do the inverted rows.

  1. Start with chin-ups using whichever grip you prefer.
  2. Next, drop down and do feet-elevated inverted rows.
  3. Now drop your feet off the bench and continue repping out with bent-leg inverted rows with your feet on the floor.
  4. Lie on the floor and catch your bearings and question your existence while you wait for the burn in your upper back and arms to dissipate.

You can either go to failure on all three phases of the drop set, or do what I did in the video and perform a preset number of reps for each. I do 10 reps of each and then add weight once I can get all 30 reps. Interestingly, I find that by doing it this way, each set of 10 ends up being close to failure anyway.

If you can't do chin-ups, just start with the feet-elevated inverted rows and proceed from there.