Benefits:
Targets and strengthens the middle to upper back, forearm muscles and core.
Movement:
Hold a barbell with a pronated grip (overhand), bend your knees slightly and bring your torso forward by “hinging” at the waist. Keep your back straight. Start the movement when your back is just before parallel to the floor. Keep your head up to prevent your back from arching but dont hyperextend your neck.
Breathe in and lift the barbell to you. At the top contracted position, squeeze the back muscles and hold for a brief pause. Exhale and slowly lower the barbell back to the starting position.