Starting Position: Load the desired weight on the bar and stand straddling the bar. Bend forward, keeping a slight knee bend and head looking forward, and grasp the handles.
The Exercise: Slowly pull the bar up toward the chest, rolling the shoulder blades together and down. Once the bar touches the chest, lower it slowly back to the starting position and repeat.
Tips: Changing where the bar touches when it is lifted will change the target area slightly. Bringing the bar high up on the chest will place more of the stress on the rhomboids and trapezius, while bringing it lower toward the upper stomach area will stress the lower latissimus dorsi muscles.