VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. Sit up straight, and grab the bar.
2. Pull your shoulders back before beginning each rep, pumping your chest out.
3. Pull those elbows back, sticking your chest out for maximum contraction in your lats.

MUSCLES WORKED BY THIS EXERCISE:

• Back (Lats, Middle Back)
• Shoulders (Rear Delts)
• Arms (Forearms, Biceps)

ALTERNATIVE EXERCISES:

• Seated Cable Row
• Bent-over Barbell Row
• Standing DB Row