The Eccentric Horizontal Pull-Up (also known as an Inverted Row) targets the back and biceps by emphasizing the lowering phase of the movement. Start in a horizontal position under a bar with your body straight and your feet on the ground. Pull your chest toward the bar, then slowly lower your body back down, extending your arms fully over 5 seconds. This exercise strengthens the upper back, lats, and biceps, improving pulling strength and posture.