Pull up Dip Station Workout - Exerise 3 - Body Weight Rows
The next exercise is the Body Weight Row. This exercise is also called an inverted row. It is similar to a pull up, but instead of pushing up against the ground. You flip over an pull up to the grips of the dip stand.
Kneel down in the middle of the Dip Station. Keep one foot on the dip bar base to stabilize then grab the grips, lower your body by straightening your arms and put your feet out in front of you. Using your back and biceps pull you body up to the grips. Squeeze your shoulder blade together at the top. You can keep your feet flat on the ground or pivot of your heels with your back straight in a plank position. An even more advanced version would be to elevate your feet on box or a chair.