Purpose/ Benefits

The purpose of this exercise is to target the upper and mid back muscles.This exercise can be of use for individuals who want to improve their overall back development; such as posture, size, and strength. This exercise promotes spinal stability as it requires the core to remain engaged.

Execution and how to perform this exercise:

1. Begin by placing the barbell over the shoelaces 

   1. Keep feet hip width apart

   2. Have a slight bend in the knees

   3. Maintain eyesight slightly ahead of the feet

2. Bend over and grab the bar

   1. Bend until the spine is near parallel with the ground

   2. Ensure that: Shoulders are packed down and away from ears, core is braced, and spine is neutral

   3. All repetitions begin from this point

3. Pull the bar until it touches the lower chest / sternum

4. Lower the bar with control

5. Repeat Steps 2 to 4 for 10 to 12 repetitions of 2 to 3 sets