This exercise strengthens the upper and middle back, rear shoulders and biceps. The latissimus dorsi (lats) is the large mid-back muscle group. When viewed from the front it gives your torso a maximum V-shaped taper. From the back, it appears more like two bands of muscle below the trapezius (kite-shaped muscle mass situated in the upper back area). The primary function of the lats is to pull the upper arm bones downward and backward. Secondarily, the lats help to arch the back.

Make sure the weights are heavy enough so that you feel like the last few repetitions are a bit of a struggle.

• Grasp a long bar with an overhand grip, hands slightly more than shoulder-width apart.

• Sit with knees bent, legs secured under support pad, feet flat on floor, arms straight and wrists neutral.

• Lean torso back from hips until bar is over breastbone, abs contracted, shoulders relaxed and chest lifted.

• Squeeze shoulder blades down and together, bend elbows toward waist so bar approaches collarbone as you lift chest toward bar.

• Slowly straighten arms and repeat. Do three sets of 12-15 repetitions.

• Add additional weight when you can perform all reps easily.
  

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